Basin CrossFit – CrossFit
Run 100m + 10 Pole Squats — slow controlled, move around in the bottom position
Run 100m + 10 Wall Squats — be diligent with these
Run 100m + 10 Air Squats — do these as a group and make corrections as needed
Run 100m + 10 Plate Squats with 4 Steering Wheel (video) rotations in bottom position
1min Hip Flexor/Shoulder Stretch — one side — back against pole while arms straight overhead holding pole
1min Hip Flexor/Shoulder Pole Stretch — other side
2 Rounds each
5 Front Squats
Every 2min for 10min (5 rounds)
* Start with the empty barbell and add load each round after that.
* Make any corrections during this time.
* Their last round should be pretty close to their starting weight.