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