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