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

Thursday

3
Nov

Thursday

Basin CrossFit – CrossFit

Warm-up

5 minutes myofascial release pinpointing shoulders and t-spine

(7min) Get Sweaty – With a 10/15lb Plate, 10-20 reps of each:

Two Footed Jumps on/off

Single Footed Jumps on/off (fast feet)

Lateral Side Steps Up and Over, then back to the start

Lateral Two Footed Jumps on/off, then back to the start

Two Footed Jumps in a circle around the Plate

Then, with the plate, perform 5-10 reps of each:

Situps while holding the plate into the belly

Situps while holding the plate out front of the body with straight arms

Situps while holding the plate directly overhead –

Wod prep

(10min) Review Movements in the order they come up in the Workout, plus their scalings, and as a group have them perform 5 reps of each movement.

* Candlestick – Parallete Passthroughs – Over/Unders – Weighted Situps

(5min) Prep for Workout

* Use this time to logistically get prepped and perform a few more reps of each movement to feel comfortable with them if needed.

wod

Metcon (Time)

rx+/ rx

Buy In: 2min Max Candlesticks

15 Parallete Pass Throughs

10 Over/Unders

3 Rounds

Buy out: 2min Max Weighted Situps

Metcon (Time)

fitness

Buy In: 2min Max Candlesticks

10 Kick Backs

8 Over/Unders

3 Rounds

Buy out: 2min Situps

()

competitors

Leave a Reply