wedensday

Basin CrossFit – CrossFit

Warm-up

toe touch x 20

kicks

squats

side to side

400 meter jog

Weightlifting

Back Squat (4 x 10)

conditioning

Metcon (Time)

“aero cindy” 20 minute cap

12 rounds of cindy

(5 pullups,10 pushups, 15 squats)

*EMOM starting @ 1:00 stop and burn 15 cals on the aerodyne machine

Post wod/ recovery

10 minute bike/row cool down

5-10 minutes foam rolling hips and lats