Saturday
Basin CrossFit – CrossFit
Warm-up
10min) In Partners:
While one person plays the Fish Game on the Rower, the other person performs:
6 Groiners (alternating sides)
6 Zombie Inchworms
AMRAP 3min
Switch
(10min) Still In Partners
200m Buddy Carry (100m each person)
30 Partner Pullups
Then, on completion of that, each partnership has 10 (5 each) attempts to throw Lacrosse Balls into a bucket. The team that gets the most in, wins!
Wod prep
(5min) Review Thruster and OH Squat with an empty Barbell
Front Squat – Press – Push Press – Thruster
Overhead Squat
(10min) Prep for Workout
In partners, get to Working weight with one set of:
4 Thruster + 4 Overhead Squats
Then, In Partners, in a ‘you go, I go’ fashion: (at working weight)
4 Thruster + 4 Overhead Squats (person one does 8 reps, then switch)
AMRAP 3min
wod
Total Calories + Total reps (each round = 10 reps)
Metcon (AMRAP – Reps)
Rx+
While one person accumulates Calories on
the Rower, the other person performs
AMRAP:
5 Thrusters (115/75lbs)
5 Overhead Squats
* They can switch whenever they like.
AMRAP 10min
Finisher: 25 HSPU Challenge
Metcon (AMRAP – Reps)
Rx
While one person accumulates
Calories on the Rower, the other
person performs AMRAP:
5 Thrusters (95/65lbs)
5 Overhead Squats
* They can switch whenever they like.
AMRAP 10min
Finisher: 25 HSPU Challenge
Metcon (AMRAP – Reps)
Fitness:
While one person accumulates Calories
on the Rower, the other person performs
AMRAP:
5 Thrusters
5 Overhead Squats
*switch whenever you decide
AMRAP 10min
Finisher: Max Handstand Hold Challenge
competitors
Metcon (Time)
5 rounds for time:
30 wallball (25/20)
20 Pull-ups (chest to bar)
10 Triple unders
– Goal is to finish in under 15 minutes. If you are struggling with the triple unders, do not spend more than 1 minute with the rope. Get
as many as you can and then move on to get through the workout in a timely manner