15
Dec
Tuesday
Basin CrossFit – CrossFit
Warm-up
BCF mobility
then:
4 rounds
ghd hip extension w/ 10 sec pause x 15
ring support x 20 sec (add the weight shift)
renegade rows w/ kb’s x 10
conditioning
Weightlifting
every break in swings do 20 alt. pistols
Kettlebell Swing (100 )
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Extra Work
Metcon (Weight)
5 rounds
Row 500 meters
3 heavy snatches