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

Thursday

25
May

Thursday

Basin CrossFit – CrossFit

Warm-up

10min) Warmup

2 rounds:

20/15 cal Assault bike

20m Bear crawl

10 Wall ball

5 Wall climbs

(15min) Hip Stability/Strength Work

8 Box squats (standing on box holding a load)

Partner distraction wheelbarrow work

4-5 Rounds

* Increase the load each round for the squats.

Wod prep

(10min) Prep for the Workout

Perform 4 rounds alternating of opposite Tabata air squat + burpee.

10sec Air squat, 20 sec Rest

10sec Burpee, 20sec Rest

4 rounds

* Perform these at moderate intensity. The idea is to make sure you are warmed up in these movements so you can hit it hard when the workout starts. your heart rate needs to get high!

wod

Metcon (Calories)

Rx+

Min 1: 50 Air Squats

Min 2: 20 Burpee

Min 3: Max Cals Assault Bike

Min 4: Rest

4 Rounds

()

Metcon (Calories)

Fitness

Min 1: 20 Air Squats

Min 2: 10 Burpee

Min 3: Max Cals Assault Bike

Min 4: Rest

4 Rounds

Leave a Reply