28
Jun
Tuesday
Basin CrossFit – CrossFit
Warm-up
Row 100m + 10 coffin Situps
Row 200m + 10 Situps
Row 300m + 10 Dragon Flys
Row 400m + 1 barbell rollouts
(10min) Hip Prep (In Partners)
Partner 1: 30sec Superman Hold on GHD – Scale to short holds/rest. Repeat.
Partner 2: Performs Barbell Windshield Wipers
Switch
2 Rounds Each
Partner 1: Performs 6 Glut Ham Raise
Partner 2: Assists
Switch
2 Rounds Each
Wod prep
wod
12-9-6-3 Goodmornings
* Start with the empty Barbell and add a small amount of load each set.
* The last set of 3 should give them an idea of what they want to start their first set of 3 on. It might be that weight!
Good Mornings (5-5-5-5-5)
RX & rx+
weighted hip extension (5-5-5-5-5)
Fitness – can be weighted
competitors
Front Squat (5 x 3)
build to a heavy triple