Friday – Basin CrossFit
Call Us: 432-599-1415

Friday

4
Sep

Friday

Basin CrossFit – CrossFit

Warm-up (No Measure)

Lunges x 20

Toe touch x 20

Kick x 20

Side to side x 20

Squat x 20

Groiners x 20

MtN climbers x 20

Then: 4 rounds

:30 second hollow body hold

10 shoulder bridge

:30 high plank (planche practice)

5 kbs

Back Squat (5 x 5 @ 75% + 5lbs from last week)

last set is a max effort on reps, record this set

Back rack lunge (3 x 20 + 5 lbs from last week)

conditioning

Metcon (Time)

For time:

50 air squats

40 dips

30 air squats

20 dips

10 air squats

20 push-ups

30 air squats

40 push-ups

50 air squats

Leave a Reply