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

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

Back Squat (3-5 x 10 -10% of monday)

Strict press (3-5 x 10 -10% of monday)

Bench Press (3-5 x 10 -10% of monday)

weighted single leg squats (3 x 10)

weighted deficit pushups (3 x 10 + 1 ME burnout)