Basin CrossFit – CrossFit


(10min) Alternating Tabata!

Walking Lunges

Plank Hold

MB Russian Twists – Seated with feet off ground, touch the ground each side of the body with the MB.

Supine Plank

* Alternate movements 20sec on/10sec off for a total of 4 rounds.

(5min) Dynamic Mobility

8 Wall Facing Hip Flexor Stretch — each side

8 Supine Bridge with Reach — each side

Wod prep

(10min) Hip Prep + Single Leg Squat Prep

With an empty Barbell perform:

8 Lying Glut Raise – on your back, with BB resting on hips, raise hips as high as you can while squeezing your butt

8 Single Leg Deadlift – same as with KB but holding the BB.

8 Cossack Squat with BB on back

8+ Split Squats

(10min) Prep for Workout

5 x 2 reps each leg.

* Work up to their starting weight with sets of 2 each side.


Metcon (3 Rounds for weight)

rx+ & rx

3 Split Squats (each side)

Every 2min for 6min

6 Split Squats (each side)

Every 2min for 6min

9 Split Squats (each side)

Every 2min for 6min

Metcon (Weight)


6 DB Split Squats

Every 2min for 12min


Metcon (Time)

4 Rounds for time:

20 Deadlift (245/165)

20m HS walk