30
Mar
Monday
Basin CrossFit – CrossFit
Warm-up
Toe touch x 20
Kicks x 20
Squat x 20
Side to side x 20
500 meter row or bike .5 mile
Pushup x 10
Judo push-up x 10
Burpee x 10
400 meter run
2 rds
10 swings
10 squat jumps
Back Squat (3 x 10 (building to 10rm))
Back squat warmup:
Empty bar x 20
20% x 20
40% x 20
conditioning
Metcon (Time)
800 meter run
75 wall balls 20/14
400 meter run
10 minute cap – pick a wall ball weight you can push for 3 x 25 ub
Post wod/ recovery
Couch stretch x 2:00 l/r
Foam roll quads x 3-5 minutes l/r