Friday

Basin CrossFit – CrossFit

Warm-up

(5+min) Get Warm

Play a game with Walking Lunges: Designate an area for everyone to stay within. Have everyone perform Walking Lunges (forwards or backwards) and the goal is to tag other people. It is a free for all, but you can ONLY be performing Walking Lunges to move around. If people lunge towards someone and fall over to touch them, it doesn’t count. If you get tagged, you need to leave the circle and perform 10 Jumping Lunges to get back in.

(10+min) In Partners, set up Boxes and a light set of dumbbells on one end of the gym and have everyone standing at the other side:

While one person runs to the box and performs 8 Step Ups —— their partner holds the bottom of a Squat

Switch

While one person does Inchworms to the box and performs 8 Lateral Step Ups —— their partner performs Air Squats

Switch

While one person does Soldiers to the box and performs 8 DB Step Ups with dumbbells by their side —— their partner performs Alternating Groiners

Switch

While one person runs to the box and performs 8 DB Step Ups with dumbbells on shoulders —— their partner performs Situps

Switch

While one person High Knee Skips to the box and performs 8 DB Step Ups with dumbbells Overhead —— their partner performs Jumping Lunges

Wod prep

10 Situps

8 DB Step Up and Overs

6 DB Jumping Lunges

wod

Metcon (AMRAP – Rounds)

RX+

21 Situps

15 double kb Box Step Up and Over (55/35lbs suitcase grip)

9 single kb Jumping Lunges (55/35lbs goblet grip)

AMRAP 12min

Metcon (AMRAP – Rounds)

RX

21 Situps

15 double kB Box Step Up and Over (53/35lbs suitcase grip)

9 single kB Jumping Lunges (53/35lbs goblet grip)

AMRAP 12min

Metcon (AMRAP – Rounds)

Fitness

21 Situps

15 kB Box Step Ups

9 Lunges

AMRAP 12min

competitors

Back Squat (10 x 1)

Metcon (Time)

Every minute for 20 minutes:

Min 1: 20 calorie Row

Min 2: 15 DB push press (45/35)

Min 3: 20 calorie Row

Min 4: 15 Ring dip (strict)