1
Aug
Monday
Basin CrossFit – CrossFit
Warm-up
(10min) Gymnastics Complex #1
10 Situp to Pike
10 Situp to Pancake
10 Toe Point to Inverted Pike
10 Rolling Pistols (5 each side) –
1min L-Sit Hold – The goal is to hold continuously for the 1min.
1min V-Outs –.
(10min) Shoulder/Midline Prep
20sec Superman Hold
10sec Plank Hold
4 Rounds
Straight into:
20sec Hollow Rock
10sec Side Plank with arm/leg in the air – alternate sides
4 Rounds
Then:
20sec Hang on Pullup Bar (or at the bottom of the rings)
10sec Hold with Chin over the top of the Pullup Bar
4 Rounds
Wod prep
4 rounds
1-2 mups
5 sdhp
wod
Metcon (Time)
rx+
150 Double Unders
5 mups
8 KB SDHP 70/53
5 Rounds
150 Double Unders
Metcon (Time)
rx
100 Double Unders
3 mups
8 KB SDHP 53/35
5 Rounds
100 Double Unders
Metcon (Time)
100 Single Unders
10 burpee pullups
8 KB SDHP
5 Rounds
100 Single Unders