12
May
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.