23
Nov
Wednesday
Basin CrossFit – CrossFit
Warm-up
(10min) Station rotations for 1min each:
Band Glute Activation
– On the Spot, do big steps side to side
Row
Band Pull Throughs
Air squats
Banded Good Mornings
Groiners
2 rounds
Wod prep
perform 5-10 reps of each movement
wod
competitors
chewbacca rx+ (Time)
1km Row
50 Wall Ball (20/14lbs)
50 Box Jumps (24/20-inch)
50 Ring Pushups
50 KB Swing (24/16kgs)
50 MB Clean
1km Row
chewbacca rx (Time)
1km Row
50 Wall Ball (20/14lbs)
40 Box Jumps (24/20-inch)
30 Ring Pushups
40 KB Swing (24/16kgs)
50 MB Clean
1km Row