THURSDAY – Basin CrossFit
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THURSDAY

15
Dec

THURSDAY

Basin CrossFit – CrossFit

Warm-up

(5min) Squat Therapy Warmup

Start with 20sec on/10sec off Air Squats for 4 Rounds to get the blood flowing.

Then perform:

5 Plate Squats

5 Wall Squats (Facing Wall)

2 Rounds

Then finish off with 20sec on/10sec off Jumping Air Squats for 4 Rounds.

(10min) Gymnastics Warmup #3

* 5-6 Attempts at each movement

Wod prep

(10min) Prep for Workout

* Review the movements as a group

wod

Metcon (AMRAP – Reps)

Rx+

30sec – 60sec – 90sec – 120sec

Pushup with Deficit

Plank Hold

Broad Jump

Wall Squat Hold (Back against Wall)

Rest

Metcon (AMRAP – Reps)

Rx

30sec – 60sec – 90sec – 120sec

Pushup with Deficit

Plank Hold

Broad Jump

Wall Squat Hold (Back against Wall)

Rest

Metcon (AMRAP – Reps)

Fitness

30sec – 60sec – 90sec – 120sec

Pushup with Deficit

Plank Hold

Broad Jump

Wall Squat Hold (Back against Wall)

Rest

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