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

Tuesday

28
Jun

Tuesday

Basin CrossFit – CrossFit

Warm-up

Row 100m + 10 coffin Situps

Row 200m + 10 Situps

Row 300m + 10 Dragon Flys

Row 400m + 1 barbell rollouts

(10min) Hip Prep (In Partners)

Partner 1: 30sec Superman Hold on GHD – Scale to short holds/rest. Repeat.

Partner 2: Performs Barbell Windshield Wipers

Switch

2 Rounds Each

Partner 1: Performs 6 Glut Ham Raise

Partner 2: Assists

Switch

2 Rounds Each

Wod prep

wod

12-9-6-3 Goodmornings

* Start with the empty Barbell and add a small amount of load each set.

* The last set of 3 should give them an idea of what they want to start their first set of 3 on. It might be that weight!

Good Mornings (5-5-5-5-5)

RX & rx+

weighted hip extension (5-5-5-5-5)

Fitness – can be weighted

competitors

Front Squat (5 x 3)

build to a heavy triple

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