Monday – Basin CrossFit
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Monday

12
Sep

Monday

Basin CrossFit – CrossFit

Warm-up

8 minunte amrap + 2reps every minute for each (ending w/ 20 each)

kb high pull catch (no squat)

air squat

then:

2 rounds

10 kb good mornings

10 side to side squats

10 kb swings

10 situp to one knee w/ hip ext

Wod prep

3 Back Squats with 3sec pause at the bottom + 2 Regular Back Squats

5 Sets

Start with an empty Barbell for the first round, then add a small amount of weight each set, continuing to warm up the hips.

3 x 2 Back Squats

* Continue to add load and have the 3rd set be just under their starting weight for their first set of 2 reps.

wod

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

rx+. rx . fitness

competitors

Metcon (AMRAP – Reps)

5 rounds for quality:

20m Prowler sprint (Heavy)

Max reps HS push up (strict)

-Rest 1 minute between rounds-

Power Clean (2-2-2-2-2-2)

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