Basin CrossFit – CrossFit


(6min) In partners: (use Light KB)

Partner One: Rows for 1min

Partner Two: every time Partner One clicks over 1 Calorie, they perform 1 KB Goblet Air Squat


Repeat with 1 Single Legged Deadlift (use light KB)

Repeat with 1 Jumping Lunge for 1 Calorie Rowed

* Row a little faster on the second round.

(9min) Hip Prep (keep same KB load)

5 KB Bridge Up each side

10 Cat and Camel Twerk

5 KB Bridge Up each Side

KB Hip Mash — 1min each side

Wod prep

(10-15min) Review and Prep for Squats

work in partners and perform 5 reps on each leg

Then perform 2 or 3 more sets of 3 reps each side.

* Start first set after these Warmup sets and when you start feeling like the load is getting challenging


Bulgarian Squat (3-3-3-3)

Type the details of the weightlifting

The rep scheme is 3 per side, 6 total each set.

Split Squat (5-5-5-5)

Type the details of the weightlifting

The rep scheme is 5 per side, 10 total each set.


Back Squat (3-3-3-3-3)

Back squat – build up to heavy triple for the day
Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/2/2017 and try to go heavier.

Metcon (Time)

For time:


– calories Assault Bike

– Pull ups (chest to bar)
Goal is to finish in under 4 minutes. Go hard and hang on! This will feel a lot like Fran……