Friday – Basin CrossFit
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Friday

28
Jul

Friday

Basin CrossFit – CrossFit

Warm-up

Bulletproof Hips – Workout #12/Retest #3

Test

Supine hip flexion

Warmup

Foam roll: 30 seconds each quad

Eccentric knee flexion: x 10, load as capable

Lateral box step ups: x 5 as high as possible

Workout

Front rack box step ups: 3 x 6 each leg @ moderate weight,

Retest

Supine hip flexion

Wod prep

Prepare stations:

10/7 cal Row

8/5 cal Bike

5-10 Wall ball shots

2-3 Rounds

wod

Metcon (Calories)

RX+

1-2-3-2-1min

Row

Assault Bike

Wall Ball (20/14lbs)

Metcon (Calories)

RX

1-2-3-2-1min

Row

Assault Bike

Wall Ball (20/14lbs)

competitors

Metcon (Time)

For time:

21-15-9

Single arm DB overhead squat (80/55)

4-3-2

Legless rope climb

– This one is meant to be done fast and aggressive. Scale the DB loading if unbroken sets are not obtainable. Should feel like a “Fran” type of effort, but a bit longer.

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