tuesday

Basin CrossFit – CrossFit

Warm-up (No Measure)

20 lunge

20 toe touch

20 kicks

20 squats

20 side to side

20 shoulder rotations

20 arm circles

20 hip circles

20 push-ups

Then:

5 rounds:

:30 hollow body hold/rock

10 shoulder bridge

:30 high plank (lean planche)

5 kb overhead squat

Metcon (No Measure)

20 minute amrap @ a conversation pace

A) Hanging hollow body to l-sit w/ pause and controlled descent + strict t2b x 5-7

B) double kb strict press x 5 + ub me push press

c) free standing headstand hold x :30

conditioning

Metcon (Time)

for time:

buy in : 50 wallballs 25/20

5 rds

snatches x 10 @ 65%

box jumps x 8

kbs x 6 70/53

buy out: 50 wallballs 25/20

Extra Work

Metcon (No Measure)

every 3 minutes x 5 rounds

run 400 meters