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

Monday

12
Apr

Monday

Basin CrossFit – CrossFit

Warm-up

Toe touch x 20

Kicks x 20

Squat x 20

Side to side x 20

500 meter row or bike .5 mile

Pushup x 10

Judo push-up x 10

Burpee x 10

400 meter run

2 rds

10 swings

10 squat jumps

conditioning

Metcon (Time)

Helen

3rds for time

12 pullups

21 kbs 53/35

400 meter run

Post wod/ recovery

Couch stretch x 2:00 l/r

Foam roll quads x 3-5 minutes l/r

Strength Cycle

Back Squat (10rm, 10 x -5%, 10 x -10%)

Strict press (10rm, 10 x -5%, 10 x -10%)

Bench Press (10rm, 10 x -5%, 10 x -10%)

Back rack lunge (10rm, 10 x -5%, 10 x -10%)

Ring Dips (3 x 10 strict)

Korean dips (5 x 5)

Deficit Handstand Push-ups (5 x 5 strict)

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