10
Apr
Friday
Basin CrossFit – CrossFit
Warm-up
active lat x 1:00 e/s
banded overhead x 1:00
bully stretch x 1:00 e/s
kitchen sink x 1:00
400 meter run
3 rds
15 kip thrus
15 hollow body rocks/ holds
15 superman rocks/ holds
Gymnastics
assisted pullups (3 x 8-12)
chin up static holds (3:00 accumulated)
Barbell Curls (3 x 10)
conditioning
Metcon (Time)
Partner Wod
3:00 – partner wall ball pass 20/14
3:00 – thruster x 5 135/95
2:00 – partner kneeling medball
overhead throw
2:00 – front squat x 7 135/95
1:00 – partner kneeling chest pass
1:00 – deadlift x 9 135/95
all medball movements the ball is passed from one athlete to the next counting as 1 rep. All barbell movements athletes share a bar athlete must perform all reps in a set before next athlete can begin. Total reps is the score.
Strength Cycle
advanced class