9
Sep
wedensday
Basin CrossFit – CrossFit
Warm-up (No Measure)
Lunges x 20
Toe touch x 20
Kick x 20
Side to side x 20
Squat x 20
Groiners x 20
MtN climbers x 20
Then: 4 rounds
:30 second hollow body hold
10 table top
:30 superman (planche practice)
5 kb overhead squats
Back Squat (5 x 5 @ 60% (deload))
super set w/ 10 mups every set – use the correct progression to get at least 5 unbroken
conditioning
Metcon (Time)
partner wod:
3k meter row
100 hspu
one athlete working at a time, break up however you like. Must complete row before moving on to hspu
Extra Work
Metcon (No Measure)
dips x 45