22
Sep
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