Monday
Basin CrossFit – CrossFit
Warm-up
(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
Switch
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
wod
Bulgarian Squat (3-3-3-3)
Type the details of the weightlifting
Rx+/Rx
The rep scheme is 3 per side, 6 total each set.
Split Squat (5-5-5-5)
Type the details of the weightlifting
Fitness
The rep scheme is 5 per side, 10 total each set.
competitors
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:
21-15-9
– 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……