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

Thursday

27
Jul

Thursday

Basin CrossFit – CrossFit

Warm-up

Bulletproof Hips – Workout #11/Retest #2

Test

Kneeling heel to butt test

Prone heel to butt test — right and left leg

Warmup

Sciatic nerve flossing: 30 seconds each leg

Stagger stance good mornings: x 5 each leg (use empty barbell)

Sciatic nerve flossing: 30 seconds each leg

Sumo inchworms: x 5

Workout

Sumo stance good mornings: 3 x 6 @ moderate weight

Box hamstring curls: x 5 after each set of sumo stance good mornings

Retest

Kneeling heel to butt test

Prone heel to butt test — right and left leg

Wod prep

In pairs:

One person performs # reps of a movement, other performs stretch:

10 Ring rows — flagpole stretch

20 Plank cherry pickers — wall slides

10 Air squats — bootstrap stretch

10 Kip swings on pull up bar — flexi swimmer stretch

5 Tempo push ups (3 second descent down, hand release at bottom, press out) — wall pec stretch

10 Cossack squats — groiner stretch

Prep Workout Movements

20m Farmer’s carry

Mini round of Cindy (3-6-9)

3-4 Rounds

wod

Metcon (Time)

RX+

5-4-3-2-1

Rounds of Cindy

200m Farmers Carry (heavy)

Metcon (Time)

RX

5-4-3-2-1

Rounds of Cindy

200m Farmers Carry (heavy)

Metcon (Time)

Fitness

5-4-3-2-1

Rounds of Cindy

200m Farmers Carry

competitors

Rest

Leave a Reply