Friday – Basin CrossFit
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Friday

23
Sep

Friday

Basin CrossFit – CrossFit

Warm-up

(10min) Gymnastics Complex 1

10 situp to pike

10 situp to pancake

10 toe raise inverted pike

1:00 l-sit

1:00 v-out

1:00 rolling pistol

* The last few days have been pretty shoulder heavy so this warmup serves two purposes: to get some blood through the upper body to help with any soreness and to help prep the lower body for squatting.

(5min) Hamstring Mobility

Kelly Starrett’s Monkey Bars of Death

Spend 2min on each leg working around the hamstring – going down and across.

Wod prep

(15min) Prep for Squats

Perform 5 Squats every 90sec for 15min

review broad jumps

single jump and support vs. multiple jumps

wod

Metcon (Weight)

rx+ rx

50 Back Squat @ Bodyweight

Every time you put the Bar down, you perform 10 Broad Jumps

Rest 2min

40 Back Squat @ Bodyweight + 20lbs

Every time you put the Bar down, you perform 10 Broad Jumps

Metcon (Weight)

fitness

50 Back Squat

Every time you put the Bar down, you perform 10 Broad Jumps

Rest 2min

40 Back Squat

Every time you put the Bar down, you perform 10 Broad Jumps

competitors

Metcon (Time)

For time:

40-30-20-10

GHD Sit ups

Hip extension

Hang Clean (2-2-2-2-2)

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