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

friday

28
Oct

friday

Basin CrossFit – CrossFit

Warm-up

5-8min) As a group perform:

20 Back Leg Swings on right leg — only moving back, not forward

20 Back Leg Swings on left leg

20 Side Leg Swings on right leg — not across body, just out to the side

20 Side Leg Swings on left leg

20 Front Leg Swings on right leg

20 Front Leg Swings on left leg

10 Sit Up to Pike — feet forward together, belly to legs

10 Sit Up to Pancake — legs/feet out away from each other, belly to floor

10 Pole Squats

10 Wall Squats

(5-7min) Rowing Prep

In teams of 3, perform 3 x 150m SPRINTS each. So, that is a total of 9 x 150m (1350m).

Wod prep

get 5 x 5 front squats then:

* Get the Barbell back to their Workout weight and perform:

5 SDHP

5 Front Squats

5 SDHP

wod

Metcon (AMRAP – Rounds)

rx+

Row 250m

15 Front Squat (115/75lbs)

15 SDHP

AMRAP 12min

Metcon (AMRAP – Rounds)

rx

Row 250m

15 Front Squat (115/75lbs)

15 SDHP

AMRAP 12min

Metcon (AMRAP – Rounds)

fitness

Row 250m

15 Front Squat (115/75lbs)

15 SDHP

AMRAP 12min

competitors

Front Squat (5-5-5-5-5)

try to find a new 5rm

Metcon (Time)

7 rounds for time:

15 calorie bike

15 Pull-ups (chest to bar)

Leave a Reply