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

Wednesday

23
Nov

Wednesday

Basin CrossFit – CrossFit

Warm-up

(10min) Station rotations for 1min each:

Band Glute Activation

– On the Spot, do big steps side to side

Row

Band Pull Throughs

Air squats

Banded Good Mornings

Groiners

2 rounds

Wod prep

perform 5-10 reps of each movement

wod

competitors

chewbacca rx+ (Time)

1km Row

50 Wall Ball (20/14lbs)

50 Box Jumps (24/20-inch)

50 Ring Pushups

50 KB Swing (24/16kgs)

50 MB Clean

1km Row

chewbacca rx (Time)

1km Row

50 Wall Ball (20/14lbs)

40 Box Jumps (24/20-inch)

30 Ring Pushups

40 KB Swing (24/16kgs)

50 MB Clean

1km Row

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