30
Dec
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