Monday
Basin CrossFit – CrossFit
Warm-up
(6min) Get Warm!
Partner 1:
Rows for 3min – Start off easy, then increase the speed after 1.5min.
Partner 2:
30sec Wall Ball — Use a light Wall Ball for this.
15sec Plank
30sec Wall Ball
15sec Side Plank – Left
30sec Wall Ball
15sec Side Plank – Right
Switch
(5min) Shoulder Prep – with PVC
PVC Complex – pass thrus + 30sec on each holds
10 Cuban Press
10 OH Squats
10 Sots Press
Wod prep
(10min) Prep for Workout
5 OH Squats with an empty Barbell
5 Pushups — Scale to knees
5 OH Squats
5 Close Grip Pushups — Scale to knees
5 OH Squats
5 defecit Pushups — Use workout modification
* Increase the load each round. The last round should be at their working weight
wod
Metcon (AMRAP – Rounds)
rx+
Row 1km
In what is remaining of 20min, perform AMRAP:
50 Wall Balls (20/14lbs)
30 deficit Pushups
10 OH Squats (135/95lbs)
Metcon (AMRAP – Rounds)
rx
Row 1km
In what is remaining of 20min, perform AMRAP:
40 Wall Balls (20/14lbs)
20 deficit Pushups
10 OH Squats (95/65lbs)
Metcon (AMRAP – Rounds)
fitness
Row 1km
In what is remaining of 20min, perform AMRAP:
25 Wall Balls
15 Pushups
10 OH Squats
competitors
Metcon (No Measure)
part 1:
7 Rounds for time:
10 Sumo deadlift high pull (95/65)
10 Ring dips
NOTE: Goal is to get through as many rounds unbroken as you can. If you are unable to complete 10 unbroken ring dips to start, do 5 each round.
PART 2:
For time:
50 Strict Handstand push ups