Friday

Basin CrossFit – CrossFit

Warm-up

(10min) In Partners with a light (14/12/10lb) Med Ball:

10 Chest Passes

10 Pushup + Claps- Facing each other perform a Pushup, then give each other an awkward side high five on each hand, then repeat 9 more times. Pushup + Clap + Clap.

10 Chest Passes at the bottom of a Squat – they stay in the Squat the whole time while throwing the ball

10 Pushup + Claps

10 Situp to Throws

10 Russian Twist + Side Throw – Facing sideways towards each other, have them tap the ball on both sides of the ground, then toss the ball to their partner sideways.

10 Lying Throws each

Wod prep

5 reps floor press

rest30 sec.

5 bent rows

rest 1:00

5 rds

wod

competitors

Metcon (Weight)

rx+

Part 1: Find a heavy 5RM

of Bent Over Barbell Row and Bench Press

Part 2:

Max Set Bent over Barbell Row

Max Set Bench Press

* Use 70% of weight above

3 Rounds

Metcon (Weight)

rx

Part 1: Find a heavy 5RM

of Bent Over Barbell Row and Bench Press

Part 2:

Max Set Bent over Barbell Row

Max Set Bench Press

* Use 60% of weight above

3 Rounds

Metcon (Time)

fitness

Part 1: Find a heavy 5 rep

of Bent Over Barbell Row and Bench Press

Part 2:

15 Bent over Barbell Row

15 Bench Press

3 Rounds