14
Apr
wedensday
Basin CrossFit – CrossFit
Warm-up
toe touch x 20
kicks
squats
side to side
400 meter jog
2 rds
10 pushups
10 arm circles
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