12
Aug
Wedensday
Basin CrossFit – CrossFit
Warm-up
BCF core & shoulder activation warmup (No Measure)
3 rds
Jumping jacks x 20
inch worms x 5
3 rds
High plank hold x :30
shoulder circles x 10
3 rds
superman hold/rock x :30
hip circles
3 rds
TGU x 3 e/s
v-up x 10
conditioning
Metcon (Time)
15:00 clock
0:00-1:30
run 200 then
amrap snatches 135/95
rest 1:30
3:00-4:30
run 200 then
amrap clean and jerks 135/95
rest 1:30
6:00-7:30
run 200 then
amrap deadlifts 225/155
rest 1:00
8:30-10:00
run 200 then
amrap dips
rest 1:30
12:00-13:30
run 200 then
amrap burpees