Friday

Basin CrossFit – CrossFit

Warm-up

(10min) Complete the following (doesn’t have to be in this order):

10 Back extensions

10 KB upright row

10 Ring rows + scap retraction

10 KB windmills

10 Zombie inchworms

10 KB Deadlifts

10 Hip extensions or good mornings

10 KB single arm press

* Use a light-mod KB load.

* With any time remaining, perform 1-2 additional shoulder stability/mobility exercises such as:

Lying letters

Or

Wall slides + Cat/Camels

Wod prep

wod

Metcon (AMRAP – Rounds and Reps)

Rx+

15 Deadlift (155/105lbs)

12 Hang Power Clean

9 Push Jerk

AMRAP 12min

Metcon (AMRAP – Rounds and Reps)

Rx

15 Deadlift (135/95lbs)

12 Hang Power Clean

9 Push Jerk

AMRAP 12min

Metcon (AMRAP – Rounds and Reps)

Fitness

12 Deadlift

9 Hang Power Clean

6 Push Jerk

AMRAP 12min

competitors

Squat Clean (2-2-2-2-2)

Metcon (Distance)

On the minute for 10 min:

20m Prowler sled sprint (heavy)
– Goal is to have the all-out sprint take 20-25 seconds each time.