wednesday

Basin CrossFit – CrossFit

Warm-up (No Measure)

mobility then:

4 rds

30 second high plank

30 second superman hold

3 rds

20 ghd situps

20 sec. ring support

50 hollowbody rocks

Gymnastics

Max Height Box Jump (Distance)

Max Height Box Jump

conditioning

Metcon (Time)

10 rds

5 pullups

10 pushups

15 air squats

then:

30 overhead squats 95/65

then:

200 double unders

Extra Work

Metcon (4 Rounds for time)

run 5k