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

Monday

1
Aug

Monday

Basin CrossFit – CrossFit

Warm-up

(10min) Gymnastics Complex #1

10 Situp to Pike

10 Situp to Pancake

10 Toe Point to Inverted Pike

10 Rolling Pistols (5 each side) –

1min L-Sit Hold – The goal is to hold continuously for the 1min.

1min V-Outs –.

(10min) Shoulder/Midline Prep

20sec Superman Hold

10sec Plank Hold

4 Rounds

Straight into:

20sec Hollow Rock

10sec Side Plank with arm/leg in the air – alternate sides

4 Rounds

Then:

20sec Hang on Pullup Bar (or at the bottom of the rings)

10sec Hold with Chin over the top of the Pullup Bar

4 Rounds

Wod prep

4 rounds

1-2 mups

5 sdhp

wod

Metcon (Time)

rx+

150 Double Unders

5 mups

8 KB SDHP 70/53

5 Rounds

150 Double Unders

Metcon (Time)

rx

100 Double Unders

3 mups

8 KB SDHP 53/35

5 Rounds

100 Double Unders

Metcon (Time)

100 Single Unders

10 burpee pullups

8 KB SDHP

5 Rounds

100 Single Unders

Leave a Reply