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:

3 rounds:

:45 hollow body hold/rock

10 shoulder bridge

:45 high plank (lean planche)

5 kb overhead squat

Metcon (No Measure)

20 minute amrap @ a conversation pace

A) 5-7 strict bicycle pullups or 10 hanging bicycle kicks

B) 5-7 strict hspu (deficit if possible) or handstand hold w/ slow negative pushup

c) 10-15 ghd situps

conditioning

Metcon (Time)

10 minute amrap

buy in: 75 wall balls

3 x snatches @ 70%

10 wallballs

Extra Work

Metcon (No Measure)

2 x 800 meter runs

rest between as long as needed