monday – Basin CrossFit
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monday

18
Jul

monday

Basin CrossFit – CrossFit

Warm-up

bcf running drills

+

5:00

alternate between 2 groups running *shuttle run x 2

+

5:00 shoulder prep

1. Band Complex: internal Rotation/External Rotation + Stretches Lats/Pecs

2. Hold Back Bridge for 1min

3. 2 x Max Hold with Heavy Set of DB’s with 30sec rest between sets.

*run the length of the rack down and back = 1 shuttle run

Wod prep

(15min) Double Under and Pullup Prep

10 Double Unders

10 Ring Row + Scap Retraction at bottom + 3sec hold at top

15 Double Unders

5 Strict Pullups (scale to negatives)

20 Double Unders

10 Kipping Swings on the Pullup Bar

25 Double Unders

5 Kipping Pullups (scale to attempts)

30 Double Unders

5 Chest to Bar Pullups

wod

Metcon (Time)

rx+

25 Double Unders

15 Chest to Bar Pullups

8 Rounds

* Every 2min you perform 10 x shuttle runs

Metcon (Time)

rx

25 Double Unders

15 Pullups

7 Rounds

* Every 2min you perform 8 x shuttle runs

Metcon (Time)

fitness

40 Plate Fast Feet

12 Ring Rows

7 Rounds

* Every 2min you perform 6 x shuttle runs

competitors

Back Squat (4 x 8)

Metcon (No Measure)

40-30-20

GHD Sit ups

Hip Extensions (25/15)

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