FRIDAY

Basin CrossFit – CrossFit

Warm-up

(5min) Get Warm — Do this fast!

Alternate between:

15-1 Plate Jumps (15 or 25lb) — Single fast feet on/off plate. 2 steps (right/left) = 1 rep.

1-15 Kick Backs

Perform 15 in first round, 14 the next and so on for 15 total rounds.

(10min) Alternate between:

50m Single Arm Overhead KB or DB Carry (do 1 side for one round, then the other side for another round)

6 Back Extensions

4 Rounds

* Go as heavy as possible on the Overhead Carry for Round 3 and 4.

Wod prep

Perform, all while hanging on the Pullup Bar:

Hang for 5sec + 1 Strict Pullup + Chin over Bar for 5sec + 1 Strict Pullup

Rest, then repeat 1-2 more times — QUICK SCALE: Jump to Negative for the Strict part.

(10min) Prep for Workout

10 Good Mornings

100m Double KB Walk — use Workout weight for this.

10 Good Mornings

wod

Metcon (Time)

RX+/Rx

100m Dble KB Carry in Front Rack

(20/12kgs)

20 Good Mornings

21 Pull-ups

200m Dble KB Carry in Front Rack

(20/12kgs)

30 Good Mornings

15 Pull-ups

400m Dble KB Carry in Front Rack

(20/12kgs)

40 Good Mornings

9 Pull-ups

Metcon (Time)

FITNESS:

100m Dble KB Carry in Front Rack

20 Good Mornings

21 Ring Rows

200m Dble KB Carry in Front Rack

30 Good Mornings

15 Ring Rows

400m Dble KB Carry in Front Rack

40 Good Mornings

9 Ring Rows

competitors

Back Squat (Build to a heavy single, not a max, and try to mak)

Metcon (Time)

100 GHD SIT-UPS