Friday
Basin CrossFit – CrossFit
Warm-up
(10min) Get Warm
As a group, perform a 400m Indian Run with a light MB.
Run another 400m:
At the 100m, perform 8 lunges
At the 200m, perform 50m of Duck Walk
At the 300m, perform 8 pushups
(5min) Shoulder Stability
Prone Letters – ITWXYZ (use 2 x light plates)
* Do this for a minute at a time and repeat 2-3 times
Wod prep
(10min) KB Prep
2 rack lengths down and back Walk with 2 x KB in Front Rack
Rest 2min
3 Rounds
* Increase the weight each round
* The last round should be REALLY hard and heavy
(10min) Prep for Workout
Minute 1: 10 KB/DB Lunges
Minute 2: 30sec Iron Cross Hold (use potential working weight)
Rest 2min
2 Rounds
* Prep as needed. Add or take away load depending on how the sets above felt.
wod
Metcon (No Measure)
RX+
20 minute
Odd Minute
16 Front Rack Dble KB Lunges (53/35)
Even Minute
45sec Iron Cross Hold with load
Metcon (No Measure)
RX- 20 minutes
Odd Minute
14 Front Rack Dble KB Lunges
Even Minute
45sec Iron Cross Hold with load
Metcon (No Measure)
Fitness – 20 minute Odd Minute
16 Front Rack Dble KB Lunges
Even Minute
20 second plank on each side