Friday
Basin CrossFit – CrossFit
Warm-up
(5-10min) Abmat Tag to Warmup
Have everyone hold a light MB or Abmat over their head and everyone is trying to push the ball/mat out of people’s hands. If you get
tagged out, you perform below before being able to go back in:
5 air squats
5 pushups
3 rounds
* The person who gets tagged the least amount or still standing by the end of the game is the winner!
(10min) Partner Shoulder Mobility
1min on each person – Partner over the back stretch
1min on each person – Partner Wall Slide Stretch
1min on each person – Partner Lying arm lift stretch
Then, while one person performs 1min of Thoracic Foam Roller Stretch , the other person holds a Plank on their elbows.
Switch
Wod prep
(10min) Prep for Workout
Review OH Lunges and TGU with a light DB/KB.
Then perform:
6 OH Lunges
2 TGU
2-3 Rounds
* Perform however many rounds it takes to get to Working weight.
wod
Metcon (Time)
Rx+
Buy In: 40 Air Squats
20-10-10-20
Single Arm OH DB/KB Walking Lunges
(70/45lbs)
Air Squat
Cash out: 20 TGU (70/45lbs)
Metcon (Time)
Rx
Buy In: 40 Air Squats
20-10-10-20
Single Arm OH DB Walking Lunges
(45/25lbs)
Air Squat
Cash Out: 20 TGU (45/25lbs)
Metcon (Time)
Fitness
Buy In: 40 Air Squats
20-10-10-20
Single Arm OH DB Walking Lunges
Air Squat
Cash Out: 20 TGU