Monday
Basin CrossFit – CrossFit
Warm-up
(5min) Get Warm (use a light MB)
Min 1: 10 Air Squats + 10 Lunges
Min 2: 10 MB Squats + 10 MB Lunges
Min 3: 10 MB Cleans + 10 MB OH Lunges
Min 4: 10 Wall Ball + 10 Jumping Lunges
Min 5: Max set Wall Ball
(5min) Hip/Shoulder Prep and Mobility
10 Hip Capsule Stretch each side
10 Wall Slides
10 Pigeon Poses– (5 each side) — Hold 3sec each side then switch. Make it more dynamic.
1-2 Rounds (time permitting)
Wod prep
(10min) Review Pistol and it’s Progressions
Rolling Pistols — use double foot to stand if one is too hard
Pistol to Box — increase box height to scale
Pistol standing on Box — this allows room for feet to drop if people struggle with mobility
Regular Pistols
(10min) Prep for Workout
* Quick Review of the Parallete Pass Through
6 Pass Throughs
6 Alternating Pistols
2-3 rounds
* Prep as needed for the workout
wod
Metcon (AMRAP – Reps)
RX+ / RX / Fitness
3 rounds
3min Wall Ball (20/14lbs)
2min Pistols
1min Parallete Pass Throughs
Post wod/ recovery
Choose two partner stretches to perform while cooling down