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

Tuesday

4
Oct

Tuesday

Basin CrossFit – CrossFit

Warm-up

(5min) Station Rotations – 1min on each station

Single Unders — Jump Rope

Dying Bugs — Dead Bug But move your arms and feet back and forth

Kick Backs

OH Squats with Jump Rope pulled tight overhead as the Barbell

Jogging/Running on the spot — Don’t let them sandbag this, make them go hard, move their arms, etc!

(15min) Midline Prep — Review movements as needed

5 Strict Toes to Bar — QUICK SCALE: Hanging strict Leg raises with knees bent

5 GHD Situp — QUICK SCALE: Half ROM. Have everyone try these.

5 TGU with a Light KB — QUICK SCALE: KB Situps

2-3 Rounds — Time permitting

* Have them move through at an easy pace, not for time.

* If GHD’s are limited, perform strict DB Situps for the GHD Situps instead.

Wod prep

6 Situps

20 Double Unders

6 Wall Balls

100m Run

2 Rounds

wod

Metcon (Time)

rx+

GHD Annie

50-40-30-20-10

Double Unders

GHD Situps

Rest 3min

10-20-30-40-50

Wall Ball (20/14lbs)

Run 200m

Metcon (Time)

Annie

50-40-30-20-10

Double Unders

Situps

Rest 3min

10-20-30-40-50

Wall Ball (20/14lbs)

Run 200m

Metcon (Time)

60-50-40-30-20

Single Jumps

40-30-20-10-5

Situps

Rest 3min

10-15-20-25-30

Wall Ball

Run 200m

competitors

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