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

Sunday

25
Jun

Sunday

Basin CrossFit – CrossFit

Warm-up

(5-10min) Warmup

Floor exercise sequence

*5-10 reps of each movement.

(10-15min) Mobility

Banded leg stretches

Back bridges (5 x up/downs)

Over the foam roller stretch with db

Quad pose

* Keep the movement more dynamic, rather than static. Move through the stretches, back and forth, rather than holding.

Wod prep

(5min) Review Hang Power Snatch as a Group with an Empty Barbell

* Do as many reps as needed to be moving well.

* Review cycling the barbell.

(10min) Prep for the Workout

10 Half ROM GHD situp

10 Deadlift + 10 Russian swings — use workout weight

10 Hang power snatches — use workout weight

10 Full swings

10 Full ROM GHD situp

wod

Metcon (Time)

Rx+

21-15-9

GHD Situps

KB Snatch (24/16kg)

18-12-6

GHD Situps

Hang Power Snatch (135/95lbs)

Metcon (Time)

Rx

21-15-9

GHD Situps

KB Swings (24/16kg)

18-12-6

GHD Situps

Hang Power Snatch (95/65lbs)

Metcon (Time)

Fitness

21-15-9

Situps

KB Swings

18-12-6

Situps

Hang Power Snatch

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