6
May
wedensday
Basin CrossFit – CrossFit
Warm-up
lunge x 20
toe touch x 20
kick x 20
side to side x 20
pushup x 10
judo pushup x 10
Crossover bands shoulder activation
3 rds
kb hip thrust x 10
kb swing russian x 10
squat jump x 10
Weightlifting
Back Squat (5 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP 20 min:
Partner A:
run 400,
partner B, AMRAP of :
6 thrusters 115/95,
9 burpess (jump on a plate) 45/25
12 alternating overhead plate lunge