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

Back Squat (1rm)