Thursday
Basin CrossFit – CrossFit
Warm-up
(10+min) KB Warmup — Do this as a group.
Bridge up
Situp
Cossack squat
Turkish getup (4 each side)
Halos
Pass throughs
Trunk twists
* Perform 8-10 reps of each movement.
Wod prep
(10min) Toes to Bar Prep — Do this as a group.
10 Lying wall toes to bar
10 Lying toes to bar (dragon flags) — Do 5 slow, 5 fast.
10 Kipping swings on bar
5 Hanging leg raises — Or toes to bar attempts.
5 Toes to bar — Or more attempts, OR perform your workout modification.
(10min) Step Up Prep and Workout Prep
10 Lateral step ups (each side)
10 Lateral step up and overs (10 total)
2 x 8 Lateral step ups and overs (with load)
* For the second set, use your workout weight.
* Use your box height for all sets.
wod
Metcon (Time)
Rx+
10 Lateral Step Up and Over (50/35lb) (24/20″)
10 Toes to Bar
1 Round
8 Lateral Step Up and Over (50/35lb) (24/20″)
8 Toes to Bar
2 Rounds
6 Lateral Step Up and Over (50/35lb)(24/20″)
6 Toes to Bar
3 Rounds
4 Lateral Step Up and Over (50/35lb)(24/20″)
4 Toes to Bar
4 Rounds
Metcon (Time)
Rx
10 Lateral Step Up and Over (35/25lb) (24/20″)
10 Toes to Bar
1 Round
8 Lateral Step Up and Over
8 Toes to Bar
2 Rounds
6 Lateral Step Up and Over
6 Toes to Bar
3 Rounds
4 Lateral Step Up and Over (50/35lb) (30/24″)
4 Toes to Bar
4 Rounds
Metcon (Time)
Fitness
10 Step Up and Over
10 lying wall hands to toes
1 Round
8 Step Up and Over
8 Lying Wall hands to toes
2 Rounds
6 Step Up and Over
6 Lying Wall hands to toes
3 Rounds