10
May
Monday
Basin CrossFit – CrossFit
Warm-up
15 minute clock
1)Toe touch x 20
Kicks x 20
Squat x 20
Side to side x 20
pushups x 10
judo pushup x 10
groiners x 10
grasshopper x 10
2)crossover bands shoulder activation
3) warm up clean and jerk
Weightlifting
Metcon (Weight)
6 minute alternating emom
evens: 2 power cleans + jerk
odds: 7 kipping pullups
6 minute alternating emom
evens: 1 full clean and jerk
odds: 7 box jumps
conditioning
Metcon (Time)
partner wod:
500 meter row x 3 alternating turns
then
30 kbs x 3 alternating sets of 30