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

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