Sunday

Basin CrossFit – CrossFit

Warm-up

(10min) Get Warm in Partners

While one person plays the fish game on the rower, the other person performs AMRAP 4min:

6 Situp to pike

6 Step back lunges + samson stretch (arms stretched overhead)

6 Situp to pancake

6 Cat/camels

(10min) Partner Mobility Work

PVC partner stretches x 10 reps each

Hamstring Stretches — keep these a bit more dynamic, moving your leg through the movement rather than it being a static stretch. X 10 reps each leg back and forth back and forward.

Wod prep

(5min) Review hang DB clean as a group with a light DB

Dip shrug – full movement

(10min) Prep for workout

5 Hang DB power cleans each side

100m 1 Arm DB farmers carry

2 Rounds

* The second round should be done at your working weight.

wod

Metcon (Time)

Rx+

500m Row

30 Hang DB Clean – Right Arm (65/45lbs)

200m 1 Arm Farmers Carry – Right Arm

500m Row

30 Hang DB Clean – Left Arm

200m 1 Arm Farmers Carry – Left Arm

2 Rounds

Metcon (Time)

Rx

500m Row

30 Hang DB Clean – Right Arm (50/35lbs)

200m 1 Arm Farmers Carry – Right Arm

500m Row

30 Hang DB Clean – Left Arm

200m 1 Arm Farmers Carry – Left Arm

2 Rounds

Metcon (Time)

Fitness

500m Row

20 Hang DB Clean – Right Arm

200m 1 Arm Farmers Carry – Right Arm

500m Row

20 Hang DB Clean – Left Arm

200m 1 Arm Farmers Carry – Left Arm

2 Rounds