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

Thursday

29
Sep

Thursday

Basin CrossFit – CrossFit

Warm-up

(7min) kB Complex – with a light set of kettlebells

6 Deadlift

6 Clean

6 Front Squat

6 Push Press

Rest

3 Rounds

(8min) Lower Body Mobility

4min Rolling Glutes/ITB – 2min each side

4min performing: Banded Leg Distractions

Wod prep

(15min) Hip/Glute Prep – Front Rack Step Ups

With the Barbell in a Front Rack, stepping up onto a Box with alternating legs, perform:

4 reps (2 each side)

4 Rounds

* Add weight each round, starting with the empty Barbell.

* Can you do Front Rack Lunge working weight? It will be a pretty hard challenge for most people.

(10min) Prep for Workout

8 kB Deadlifts with a light load

6 Front Rack Lunges with their working weight

8 kB Deadlifts with their working weight

wod

Metcon (AMRAP – Rounds and Reps)

rx+

6 Front Rack Lunges (175/115lbs)

12 kB Deadlifts (70/53lbs)

AMRAP 8min

Metcon (AMRAP – Rounds and Reps)

rx

6 Front Rack Lunges (135/95lbs)

12 kB Deadlifts (53/35lbs)

AMRAP 8min

Metcon (AMRAP – Rounds and Reps)

6 Front Rack Lunges

12 kB or db Deadlifts

AMRAP 8min

cool down

KB Groin Stretch

Leave a Reply