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