24
Mar
tuesday
Basin CrossFit – CrossFit
Warm-up
15 minute clock
1:00 couch stretch e/s
banded overhead sq stretch x 1:00
ankle planter stretch on a box x 1:00 e/s
2 rds w/ pcv
pass thrus x 10
btn press x 10
drop snatch x 10
overhead squat x 10
2 rds
hollowbody rock x 20
superman rock x 20
2 rds
kbs x 10
squat jump x 10
double unders x 20
remainder of time warm up bar to overhead squat weight
Weightlifting
Metcon (Weight)
12 minute alternating emom
10 overhead squat @ 60% of snatch
10 box jumps (rebound practice if possible)
Metcon (Time)
for time 10 minute cap
a) 200 meter run
20 pushups
400 meter run
30 pushups
600 meter run
20 t2b
400 meter run
30 t2b
200 meter run
rest exactly 5:00 minutes etween part a and b
Metcon (AMRAP – Reps)
b) 5:00 minute amrap
target burpees