Thursday – Basin CrossFit
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Thursday

22
Sep

Thursday

Basin CrossFit – CrossFit

Warm-up

(5min) Perform:

25 PVC Sumo Deadlift + 25 PVC Overhead Squats — with time remaining from 5min, perform AMRAP Cals on the Rower

(5min) Perform:

10 Wall Slides

10 Alternating Supine Bridge with Reach

2 Rounds

(10min) Hip/Midline Prep

10 Back Extensions

10 Pole Squats

10 Hip Extensions + 30sec Superman at the end of the 10 reps

10 Jumping Air Squats

10 GHD Situps — Half ROM (Full for Beyond Rxd)

10 Backwards Lunges

10 GHD Situps — Full ROM (Beyond Rxd use MB here)

1-2 Rounds — time permitting

Wod prep

30sec kip thrus or hollow holds

30sec Rest

1min MB Clean + Wall Ball

wod

Metcon (Time)

rx+

32 MB GHD Sit Ups (20/14lbs)

16 t2b

32 MB Clean + Wall Ball (20/14lbs)

16 t2b

2 Rounds

Metcon (Time)

rx

32 situps

16 kb swing

32 MB Clean + Wall Ball (20/14lbs)

16 kb swing

2 Rounds

Metcon (Time)

fitness

32 Situps

16 kbs

32 Wall Ball

16 kns

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