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

Thursday

2
Mar

Thursday

Basin CrossFit – CrossFit

Warm-up

(5min) Get Sweaty!

With an empty Barbell or PVC, perform:

5 Back Squats

5 Good Mornings

5 Backward Step Lunges (alternate legs)

100m Run

AMRAP 5min

(5min) Mobilise!

Plane Crash Victim — 1min each side

Quad Barbell Rolling Out — 1min each side

Wod prep

(5-10min) Prep for Part 1

Have your athletes play around with adding some load to the bar and holding it for 15 or so seconds. If it feels really heavy after that 15+sec, it is too much. Take some weight off.

(5min) Perform Part 1

(15-20min) Prep and Perform Part 2

Have everyone set up their stations, and then as a group move through the following:

20 Double Unders — Or use workout modification

10 Step Ups (use working weight)

10 Walking Lunges

10 Air Squats

20 Double Unders — Or use workout modification

wod

Metcon (Weight)

Rx+/Rx/Fitness

Part 1:

400m Barbell Carry (on Back)

Metcon (Time)

Rx+

Part 2:

20 DB Step Ups (55/35lbs)

30 Double Unders

20 Walking Lunges

30 Double Unders

20 Air Squat

30 Double Unders

2 Rounds

Metcon (Time)

Rx

Part 2:

20 DB Step Ups (45/25lbs)

30 Double Unders

20 Walking Lunges

30 Double Unders

20 Air Squat

30 Double Unders

2 Rounds

Metcon (Time)

Fitness

Part 2:

20 Step Ups

30 Fast Feet Jumps

20 Walking Lunges

30 Fast Feet

20 Air Squat

30 Fast Feet

2 Rounds

Leave a Reply