11
Apr
Monday
Basin CrossFit – CrossFit
squat therapy
Warm-up (No Measure)
3 rds
wall squats x 20
reverse hyper or kbs x 20
3 rds
sumo stance goblet sq or banded hip squat (slingshot) x 20
glute bridge x 20
40 minute clock for warmup, squats, and accesories
Weightlifting
Back Squat (6 x 6 @ 70%)
Back Squat (6 x 6 @ 70%)
Good Mornings (3 x 10)
super set w/ 10 strict t2b
Metcon (AMRAP – Reps)
6 minute ladder:
1 alpha maker 135/95
10 t2b
2 alphamakers
10 t2b
3 alpha makers
10 t2b
4 etc……
Back rack lunge (3 x 10)
super set w/ 10 x ghd hip extensions wtd