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

Monday

5
Sep

Monday

Basin CrossFit – CrossFit

Warm-up

5min) Drills to get Warm — Up and down the length of the Gym

2 Lunges + 2 Air Squats. Continue all the way down the gym.

2 Lateral Lunges (1 each side) + 2 Sumo Squats. Continue all the way down the gym.

Half Handstands

4 Bird Peckers with a Pause each time you touch the ground + 2 Inchworms. Continue all the way down the gym.

(5min) Hip Prep — In Partners

10 Glute Ham Raises each. Make sure they work hard on these.

2 Rounds each

Wod prep

start w/ empty bar

10 Back Squats + 5 OH Squats

2-3 Rounds

* Add weight once, so that the third set is done at their working weight.

wod

Metcon (Time)

rx+

40 Pistols (alternating legs)

20 OH Squat (75/55lbs)

40 Walking Lunges

20 Back Squat (75/55lbs)

3 Rounds

Metcon (Time)

rx

30 Pistols (alternating legs)

20 OH Squat (65/45lbs)

30 Walking Lunges

20 Back Squat (65/45lbs)

3 Rounds

Metcon (Time)

30 Bulgarian Lunges (15 each leg)

15 OH Squat

30 Walking Lunges

15 Back Squat

3 Rounds

competitors

Power Snatch (2-2-2-2-2-2)

Back Squat (2-2-2-2-2-2)

Leave a Reply