Monday
Basin CrossFit – CrossFit
Warm-up
10min) Get Warm
As a group, perform a 400m Indian Run with TWO light MBalls going.
* Don’t let the front MB catch up to the back one.
Run another 400m as an individual:
At the 100m, perform 8 Up and Over the Fence/Low Lateral Lunge .
At the 200m, perform 8 Standing Pigeon Stretch ( Pull foot towards belly with a bent knee).
At the 300m, perform 8 reps of (4 Air Squat + Inchworm + 1 Pushup).
Wod prep
PVC COMPLEX
Then;
5 OH Squats with PVC — Hands open like they are holding a tray (forces shoulders open).
5 OH Squats with PVC
5 OH Squats with PVC — Hands Holding PVC but Fingers facing backwards, so, switch grip.
5 OH Squats with PVC
5 Sots Press with PVC
5 OH Squats with PVC
Then, with a Barbell:
9 OH Squats with empty Barbell
6 OH Squats with a little weight
3 x 3 OH Squats — Add load each set with the last set being at or very close to their starting weight.
wod
competitors
Overhead Squat (3-3-3-3-3)
rx+/rx/fitness
optional finisher: ohs ladder w/ 60-70% (5 min cap)
Back Squat (3-3-3-3-3)
Metcon (No Measure)
Every 2 minutes x 3 rounds
– 15 calories bike
Every 4 minutes x 2 rounds
– 30 calories bike
Every 6 minutes x 1 round
– 60 calorie bike