Friday
Basin CrossFit – CrossFit
Warm-up
(10min) Gymnastics Complex 1
10 situp to pike
10 situp to pancake
10 toe raise inverted pike
1:00 l-sit
1:00 v-out
1:00 rolling pistol
* The last few days have been pretty shoulder heavy so this warmup serves two purposes: to get some blood through the upper body to help with any soreness and to help prep the lower body for squatting.
(5min) Hamstring Mobility
Kelly Starrett’s Monkey Bars of Death
Spend 2min on each leg working around the hamstring – going down and across.
Wod prep
(15min) Prep for Squats
Perform 5 Squats every 90sec for 15min
review broad jumps
single jump and support vs. multiple jumps
wod
Metcon (Weight)
rx+ rx
50 Back Squat @ Bodyweight
Every time you put the Bar down, you perform 10 Broad Jumps
Rest 2min
40 Back Squat @ Bodyweight + 20lbs
Every time you put the Bar down, you perform 10 Broad Jumps
Metcon (Weight)
fitness
50 Back Squat
Every time you put the Bar down, you perform 10 Broad Jumps
Rest 2min
40 Back Squat
Every time you put the Bar down, you perform 10 Broad Jumps
competitors
Metcon (Time)
For time:
40-30-20-10
GHD Sit ups
Hip extension