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