Saturday – Basin CrossFit
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Saturday

17
Sep

Saturday

Basin CrossFit – CrossFit

Warm-up

Dodgeball

If you get tagged out, you perform below before being able to go back in:

5 Air Squats

5 Situps

5 Pushups

3 Rounds

wod

Wod prep

5 Front Squat

4 sets

* In between each set, perform 1min (30sec each side) of the Wall Facing Hip Flexor Stretch

* Add load each set, with the last set being done either at their working weight or just under.

* To prep the Pushup, perform 5 reps at their working modification. No need to do any more than that

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Warm-up

Dodgeball

If you get tagged out, you perform below before being able to go back in:

5 Air Squats

5 Situps

5 Pushups

3 Rounds

Wod prep

warm front squat up to woring weight in 4-5 sets

Gator (Time)

8 Rounds for time of:

5 Front Squats, 185#

26 Ring Push-ups
In honor of U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, was killed by enemy fire on May 26, 2008
To learn more about Gator click here

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