thursday

Basin CrossFit – CrossFit

Warm-up

(5+min) As a group, perform:

20 Back Leg Swings on right leg — only moving back, not forward

20 Back Leg Swings on left leg

20 Side Leg Swings on right leg — not across body, just out to the side

20 Side Leg Swings on left leg

20 Front Leg Swings on right leg

20 Front Leg Swings on left leg

10 Bridge Ups — use feet elevated to scale movement

10 Sit Up to Pike — feet forward together, belly to legs

10 Sit Up to Pancake — legs/feet out away from each other, belly to floor

(15min) GHD/Squat Skill Work (5min review movements first)

Still in partners:

Partner 1 performs 6-10 Back Extensions — Partner 2 performs 5 slow Pole Squats

Switch

Partner 1 performs 15 Hip Extensions — Partner 2 Performs 5 Wall Squats

Switch

Partner 1 performs 15 GHD Situps (Scale ROM) — Partner 2 Performs 10 controlled Air Squats

Switch

Wod prep

1 x 10 Reps — with an empty barbell, and make corrections here if needed

1 x 8 Reps

1 x 6 Reps

1 x 4 Reps

2 x 2 Reps

3 x 1 Reps

wod

Metcon (Time)

8 Back Squat at 60%

12 GHD Sit-up

5 Rounds