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

Deadlift (5-5-5-5-5)