Monday – Basin CrossFit
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Basin CrossFit – CrossFit


10min) Get Warm

As a group, perform a 400m Indian Run with TWO light MBalls going.

* Don’t let the front MB catch up to the back one.

Run another 400m as an individual:

At the 100m, perform 8 Up and Over the Fence/Low Lateral Lunge .

At the 200m, perform 8 Standing Pigeon Stretch ( Pull foot towards belly with a bent knee).

At the 300m, perform 8 reps of (4 Air Squat + Inchworm + 1 Pushup).

Wod prep



5 OH Squats with PVC — Hands open like they are holding a tray (forces shoulders open).

5 OH Squats with PVC

5 OH Squats with PVC — Hands Holding PVC but Fingers facing backwards, so, switch grip.

5 OH Squats with PVC

5 Sots Press with PVC

5 OH Squats with PVC

Then, with a Barbell:

9 OH Squats with empty Barbell

6 OH Squats with a little weight

3 x 3 OH Squats — Add load each set with the last set being at or very close to their starting weight.



Overhead Squat (3-3-3-3-3)


optional finisher: ohs ladder w/ 60-70% (5 min cap)

Back Squat (3-3-3-3-3)

Metcon (No Measure)

Every 2 minutes x 3 rounds

– 15 calories bike

Every 4 minutes x 2 rounds

– 30 calories bike

Every 6 minutes x 1 round

– 60 calorie bike

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