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

Monday

22
May

Monday

Basin CrossFit – CrossFit

Warm-up

(10min) Station rotations for 1min each:

Row

Plane crash stretch — Dynamic version. Hold for a few seconds each side, then switch.

Air squats

Situp to pike + situp to straddle (alternate)

Groiners — Dynamic version. Hold for a few seconds each side, then switch.

2 Rounds

Wod prep

(10-15min) Go through each movement station as a review.

* Partner up and perform 5-10 reps of each movement.

* Scale load/movement as needed.

* Once everyone is set up, perform a few more reps of each movement so you know the logistics and where you are going to work out.

* We may need to stagger the start if there aren’t enough rowers or other equipment for everyone to go together.

wod

chewbacca rx+ (Time)

1km Row

50 Wall Ball (20/14lbs)

50 Box Jumps (24/20-inch)

50 Ring Pushups

50 KB Swing (24/16kgs)

50 MB Clean

1km Row

chewbacca rx (Time)

1km Row

50 Wall Ball (20/14lbs)

40 Box Jumps (24/20-inch)

30 Ring Pushups

40 KB Swing (24/16kgs)

50 MB Clean

1km Row

chewbacca fitness (Time)

500m Row

40 Wall Balls (14/10)

30 45lb Plate Jumps

20 20-inch Box Pushups

30 KB Swing (16/12kgs)

40 MB Clean (14/10lbs)

500m Run

competitors

Back Squat (5-5-5-5-5)

– Use the heaviest weight you can for each set

Snatch Balance (1-1-1-1-1)

– Use the heaviest weight you can for each set

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