1
Jul
friday
Basin CrossFit – CrossFit
Warm-up
20 Back Leg Swings on right leg — only moving back, not forward
20 Back Leg Swings on left leg
20 Side Leg Swings on right leg — not across body, just out to the side
20 Side Leg Swings on left leg
20 Front Leg Swings on right leg
20 Front Leg Swings on left leg
10 Bridge Ups — use feet elevated to scale movement
10 Sit-Up to Pikes — feet forward together
10 Sit-Up to Pancake
10 Pole Squats
then 10 reps each
plate squats
steering wheels
oh plate squats
Gymnastics
prep:
8-10 pushups
triangle pushups
deficit pushups
regular pushups
2 attempts (if needed) for ME set
Push-ups (ME)
Weightlifting
1 x 10 reps
3 x 5 reps
3 x 3 reps