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


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