Basin CrossFit – CrossFit
(5min) Get them Warm Quick! Perform this with relatively high intensity.
40 Mountain climbers
20 Jumping Jacks
5 Inchworms + 5 pushups each inchworm descent
(5-10min) Hip and Shoulder Prep (use a moderate dumbbell)
Single leg deadlifts with DB (each side)
Single arm bent over DB rows (each side)
* Add load if it isn’t challenging enough
(5-10min) Review Deadlift and Clean with an Empty Barbell
deadlift – dip shrug – hang power clean – front squat – hang squat clean – full clean
(10-15min) Prep for the Workout
* This is not for time, this is still the warm up, so do these reps controlled and with purpose.
* Add load each round, with the last set of 2 and 1 being done at your working weights.
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Fitness (Modified Linda)
Metcon (4 Rounds for time)
4 rounds for individual times:
– Rest 90s
– Goal is to hold the fastest pace across the 4 rounds as possible. Record round times.