Friday

Basin CrossFit – CrossFit

Warm-up

(5min) Bulletproof Warmup

1 Arm Russian KB Swing: 10 each arm @ light weight

1 Arm Suitcase Deadlift : 10 each arm @ light weight

3 Rounds

(10-15min) Bulletproof Shoulders Session #6

Double Arm Shoulder Press: 3 x 8 @ 100% of their 10 rep max.

* Rest 2-3min between rounds.

Wod prep

(10min) Perform Part 1

Work in groups/partners and perform up to 5-7 attempts to find your Max.

* Add some load each round. The first should be done with the empty Barbell so you can get an idea of what it feels like.

wod

Metcon (Weight)

Rx+/Rx – Part 1:

Find your Heaviest 25m Front Rack Walk

Metcon (Weight)

Fitness – Part 1:

Find your Heaviest 25m DB Front Rack Walk

Metcon (Time)

Rx+ – Part 2:

25m Front Rack Walk at 70%

25 Chest to Bar Pullups

Rest 2min

3 Rounds

Metcon (Time)

Rx – Part 2:

25m Front Rack Walk at 60%

25 Pullups

Rest 2min

3 Rounds

Metcon (Time)

Fitness – Part 2:

25m DB Front Rack Walk

20 Ring Rows

Rest 2min

3 Rounds

competitors

Metcon (AMRAP – Reps)

For reps:

3 minutes: Deadlift (315/225)

3 minutes: HS push up (strict)

2 minutes: Deadlift (315/225)

2 minutes: HS push up (strict)

1 minutes: Deadlift (315/225)

1 minutes: HS push up (strict)
Goal is to get as many reps as possible. Keep those HS push ups strict, no matter how tired you get!