7
Apr
Thursday
Basin CrossFit – CrossFit
Warm-up
Metcon (No Measure)
planche progressions level 1
20 minutes
high planks accumulate 3:00
tripod or frogstand 3 x 20-30 seconds (can be done floor or parralettes)
(partner)wheelbarrel hold 3 x 10 seconds
parralette judo pushup 2 x 10
parralette shoot thru pushup 2 x 10
if time remains work on partner assisted parralette handstand holds
Weightlifting
Back Squat (3 x 2 )
super set w/ 7-10 pausing c2b pullups
conditioning
Metcon (Time)
800 meter run
then :
5 rounds
5 kbs 70/53
5 t2b
5 overhead squat 135/95
then:
800 meter run
then:
5 rounds
5 kbs 70/53
5 t2b
5 overhead squat 135/95