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

Monday

15
May

Monday

Basin CrossFit – CrossFit

Warm-up

(5-7min) Get Sweaty!

* With a light plate (10 or 15lbs).

* For every movement, perform 30sec on/15sec off, 2-3 rounds of each.

Fast feet

Lateral jump on/off

Plate squat

Lateral jump OVER plate

Burpee on plate + plate thruster

360deg Fast feet — Single feet jumps in a full circle on/off plate

Steering wheels

OH holds

OH walking lunges

(10-12min) Shoulder/midline stability work

30sec Supine grip pullup bar hang

30sec Rest

30sec Weighted plank hold

2min Rest

3 Rounds

* Do these in partners — ‘I go, you go.’

* Use plates on the back for the weighted planks. Partner 1 places on partner 2’s back. Go heavy!

Wod prep

(5min) Prep for workout

With your working weight plate perform:

6 OH walking lunges

6 plate squats

6 lateral plate jumps

wod

Metcon (Time)

Rx+

1min Plate OH Hold (45/25lbs)

12 Plate Overhead Walking Lunges

15 Plate Squats

18 Plate Lateral Jump Overs

5 Rounds

Metcon (Time)

Rx

1min Plate OH Hold (25/15lbs)

12 Plate Overhead Walking Lunges

15 Plate Squats

18 Plate Lateral Jump Overs

5 Rounds

Metcon (Time)

Fitness

1min Plate OH Hold

12 Plate Walking Lunges

15 Plate Squats

18 Plate Jumps

5 Rounds

competitors

Front Squat (10-8-6-4-2)

Use the heaviest weight you can for each set

AGOQ3 (Time)

For Time:

21-15-9

Shoulder to Overhead (135/95)

C2B Pull-ups

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