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

conditioning