Monday
Basin CrossFit – CrossFit
Warm-up
5+min) With a light plate, (15/10lbs) perform 8-10 reps of each as a group:
Plate Squats — look through the hole of the plate with straight arms.
Plate Walk 100m — holding plate overhead
Plate OH Lunges
Plate Steering Wheel Turns
Wod prep
(5min) Review kettlebbell Movements with a set of light Dumbbells
kB Press + kB Push Press
1 Arm OH kB Lunges using 1 kB
(10min) Prep for Workout
While half the class, performs:
3 Rounds Tabatta Bike
The other half perform:
10 kB Push Press
10 Single Arm kB OH Lunges
* Using working weight
* Rest as needed between stations and then switch.
* Prep as needed before starting.
wod
Metcon (AMRAP – Reps)
rx+
30sec Bike for Cals
30sec Rest
5 Rounds
30sec BB Push Press 95/65
30sec Rest
5 Rounds
30sec Single Arm OH KB Lunges (1 x 55/35lbs)
30sec Rest
5 Rounds
Metcon (AMRAP – Reps)
rx
30sec Bike for Cals
30sec Rest
5 Rounds
30sec BB Push Press 65/45
30sec Rest
5 Rounds
30sec Single Arm OH KB Lunges (1 x 55/35lbs)
30sec Rest
5 Rounds
Metcon (AMRAP – Reps)
30sec Bike for Cals
30sec Rest
5 Rounds
30sec BB Push Press
30sec Rest
5 Rounds
30sec Single Arm OH KB Lunges
30sec Rest
5 Rounds
competitors
Push Press (2-2-2-2-2)
30 Muscle-Ups (Time)
30 muscle-ups for time
strict