wedensday

Basin CrossFit – CrossFit

Warm-up

toe touch x 20

kicks

squats

side to side

empty barbell

3 rds

good mornings x 5

squat jumps x 5

Weightlifting

Back Squat (5 x 5)

conditioning

Metcon (Time)

buy in:100 du

21-15-9

front rack alternating lunge x 95/65

wallballs 25/20

buy out: 100 du