Thursday – Basin CrossFit
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Thursday

23
Jun

Thursday

Basin CrossFit – CrossFit

Warm-up

5:00 coach lead row or bike

then:

1 rack walk down and back for each:

inchworm w/ pushup

crabwalk

handstand kickups

bear crawls

then:

partner wallslides x 10

partner pec stretch x 45sec

Wod prep

10 minutes for 3 x 5 building up to 5 rep load. May use more lightweight sets if needed

wod

Strict press (5-3-1)

Metcon (Time)

rx + 6 rounds

3 Press @ 5rep load

6 Toes to Bar

Metcon (Time)

rx 6 rounds

3 press @ 5 rep load

5 t2b

Metcon (Time)

6 rounds fitness

3 press

5 v ups

Post wod/ recovery

foam roll or lacrossball t-spine and lats

competitors

rest day

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