23
Jun
Thursday
Basin CrossFit – CrossFit
Warm-up
5:00 coach lead row or bike
then:
1 rack walk down and back for each:
inchworm w/ pushup
crabwalk
handstand kickups
bear crawls
then:
partner wallslides x 10
partner pec stretch x 45sec
Wod prep
10 minutes for 3 x 5 building up to 5 rep load. May use more lightweight sets if needed
wod
Strict press (5-3-1)
Metcon (Time)
rx + 6 rounds
3 Press @ 5rep load
6 Toes to Bar
Metcon (Time)
rx 6 rounds
3 press @ 5 rep load
5 t2b
Metcon (Time)
6 rounds fitness
3 press
5 v ups
Post wod/ recovery
foam roll or lacrossball t-spine and lats
competitors
rest day