Basin CrossFit – CrossFit


(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


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