9
Dec
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