Monday

Basin CrossFit – CrossFit

Warm-up

(6min) Get Warm!

Partner 1:

Rows for 3min – Start off easy, then increase the speed after 1.5min.

(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