Monday – Basin CrossFit

Monday

Basin CrossFit – CrossFit

Warm-up

couch stretch x 1:00 e/s

lunges x 10

toe touches

kicks

squats

pushups

squat bottom hold x 2:00

(no collapse, keep core tight, thoracic engaged, push knees out, glutes and hams tight)

3 rds

pushup x 5

squat jump x 10

kbs x 15

Weightlifting

Back Squat (3 x 3 @ 80%)

pause squat (3 x 3 HAP)

Metcon (AMRAP – Reps)

3rds

1:00 of thrusters 115/75

rest :30

1:00 of bike/row for cals

rest :30