27
Jan
wednesday
Basin CrossFit – CrossFit
Warm-up (No Measure)
mobility then:
3 rds
20 sec hollow body pullup hold
slowly lower
3-5 strict t2b
50 hollowbody rocks (shoot for unbroken)
Weightlifting
Front Squat (5 x 3 )
super set with 5 seated box jumps (25 total)
conditioning
Metcon (Time)
21-15-9 reps of:
95-lb. thrusters
Pull-ups
15-12-9 reps of:
115-lb. thrusters
Chest-to-bar pull-ups
12-9-6 reps of:
135-lb. thrusters
Bar muscle-ups
Extra Work
Metcon (4 Rounds for time)
row
3 x 500 meter rows