Tuesday
Basin CrossFit – CrossFit
Warm-up
(5min) Station Rotations – 1min on each station
Single Unders — Jump Rope
Dying Bugs — Dead Bug But move your arms and feet back and forth
Kick Backs
OH Squats with Jump Rope pulled tight overhead as the Barbell
Jogging/Running on the spot — Don’t let them sandbag this, make them go hard, move their arms, etc!
(15min) Midline Prep — Review movements as needed
5 Strict Toes to Bar — QUICK SCALE: Hanging strict Leg raises with knees bent
5 GHD Situp — QUICK SCALE: Half ROM. Have everyone try these.
5 TGU with a Light KB — QUICK SCALE: KB Situps
2-3 Rounds — Time permitting
* Have them move through at an easy pace, not for time.
* If GHD’s are limited, perform strict DB Situps for the GHD Situps instead.
Wod prep
6 Situps
20 Double Unders
6 Wall Balls
100m Run
2 Rounds
wod
Metcon (Time)
rx+
GHD Annie
50-40-30-20-10
Double Unders
GHD Situps
Rest 3min
10-20-30-40-50
Wall Ball (20/14lbs)
Run 200m
Metcon (Time)
Annie
50-40-30-20-10
Double Unders
Situps
Rest 3min
10-20-30-40-50
Wall Ball (20/14lbs)
Run 200m
Metcon (Time)
60-50-40-30-20
Single Jumps
40-30-20-10-5
Situps
Rest 3min
10-15-20-25-30
Wall Ball
Run 200m