29
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:
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