Monday

Basin CrossFit – CrossFit

Warm-up

Toe touch x 20

Kicks x 20

Squat x 20

Side to side x 20

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

Strength Cycle

Back Squat (10rm, 10 x -5%, 10 x -10%)

Strict press (10rm, 10 x -5%, 10 x -10%)

Bench Press (10rm, 10 x -5%, 10 x -10%)

Back rack lunge (10rm, 10 x -5%, 10 x -10%)

Ring Dips (3 x 10 strict)

Korean dips (5 x 5)

Deficit Handstand Push-ups (5 x 5 strict)