wednesday

Basin CrossFit – CrossFit

Warm-up (No Measure)

mobility then:

3 rds

45 second high plank

45 second superman hold

50 hollowbody rocks (shoot for unbroken)

Weightlifting

super set front squats and seated box jumps

Front Squat (5 x 5)

1st set regular speed, 2nd 3rd 4th set w/ 3 second pause every rep, last set regular speed

seated box jumps (5 x 5)

conditioning

Metcon (Time)

3 rounds for time:

10 back squats (no rack) 185/135

20 kbs 70/53

30 pullups