wedensday – Basin CrossFit
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wedensday

23
Sep

wedensday

Basin CrossFit – CrossFit

Warm-up (No Measure)

Lunges x 20

Toe touch x 20

Kick x 20

Side to side x 20

Squat x 20

Groiners x 20

MtN climbers x 20

warmup back squats w/ weight

Back Squat (5 x 3 @ 85% + 5 lbs)

last set is a max effort of reps

conditioning

Metcon (Time)

buy in: accumulate 2:00 minutes of L-sit

then :

overhead squat x 30 135/95

buy out: 150 double unders
Make 3 stacks of weights for the l-sit.

2 plates under each hand, 1 plate under the toes. Anytime that the feet touch the plate your time stops counting. Accumulate 3 minutes total. Scaling will be plank holds.

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