22
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
Weightlifting
break thruster and dips howerver you want but strive for high rep sets of 10-20
Thruster (75 reps @ 95/65lbs)
Dips (50 reps)
conditioning
Metcon (Time)
partner wod:
row 3000 meters (switch every 500)
person not rowing must complete 2 rounds of the follwing before rowing again.
2 rds
5 clean & jerks 135/95
10 wallballs
15 situps