Basin CrossFit – CrossFit
(10min) In Partners, with a light MB (10/8/6lbs):
20 Quick Fire Chest Passes
20 Quick Fire Side Passes (10 each side)
10 Over the Head Backwards Toss — take a bigger distance between each other, face the opposite direction and throw behind the head from a squat to jump position
10 Over the Head Forwards Toss
10 Over the Head slams
(5+min) Shoulder Warmup
1. Plate Complex: With light Plates each arm. Circles – forwards backwards, small circles, big circles, V shapes, Scarecrows, Wall Slides.
2. Hold Pole Stretch for 1min.
3. 6 x TGU
(5-10min) Review the Push Press and Push Jerk with an empty barbell
(15min) Prep for Workout
3 Shoulder to Overhead
* Add load each round.
* Increase Pushup difficulty each round.
* The last load should be at their heaviest working weight for the workout.
9 Shoulder to Overhead (135/95lbs)
6 Shoulder to Overhead (155/115lbs)
12 Deficit Pushups
3 Shoulder to Overhead (185/125lbs)
6 Plyo Pushups
9 Shoulder to Overhead (95/65lbs)
6 Shoulder to Overhead (135/95lbs)
3 Shoulder to Overhead (155/115lbs)
6 Push Press
Bench Press (3-3-3-3-3)
Metcon (AMRAP – Rounds)
10 minute amrap
25 Wallball (30/20)
50 Double unders