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

Monday

20
Apr

Monday

Basin CrossFit – CrossFit

Warm-up

Toe touch x 20

Kicks x 20

Squat x 20

Side to side x 20

500 meter jog

Pushup x 10

Judo push-up x 10

Burpee x 10

400 meter run

2 rds

10 swings

10 squat jumps

conditioning

Metcon (Time)

3rds for time

10 pullups

20 kbs 53/35

30 air squats

200 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 (5rm, 5 x -5%, 10 x -10%)

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

Push Press (3 x 5 heavy set (not 5rm))

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

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

Ring Dips (3 x 5 strict)

Korean dips (5 x 10)

Deficit Handstand Push-ups (5 x 3-5 strict + 3-5 kipping)

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