21
Oct
Friday
Basin CrossFit – CrossFit
Warm-up
(10min) Squat Warmup
* Keep everyone together. In between each of the movements, perform a different Pushup Variation as a group (Inchworm + Pushup, Close hand Pushups, Spiderman Pushups, T-Rotation Pushups…)
Wod prep
8 reps with empty Barbell
7 reps
5 reps
4 reps
3 reps
wod
Metcon (Weight)
Part 1:
Find a Heavy 3RM floor Press
Part 2:
24 floor Press @ 70% of above weight
72 Air Squats
48 Alternating Pistols
Metcon (Weight)
rx
Find a Heavy 3RM Bench Press
Part 2:
24 Bench Press @ 60% of above weight
60 Air Squats
32 Alternating Pistols
Metcon (Weight)
fitness
Find a Heavy 3RM Bench Press
Part 2:
24 Bench Press @ 60% of above weight
60 Air Squats
32 Alternating Pistols
competitors
20 minutes practicing handstand walking