Sunday
Basin CrossFit – CrossFit
Warm-up
(10min) Partner Warmup — with One MB Between Them (Light)
While one person performs 10 air squats, the other holds the MB overhead.
Switch
Then, facing each other, they perform 10 squat + toss to partner (each).
Repeat, but the person throwing stands with their back towards their partner (throwing it backward).
Then, taking it in turns as ‘you go, I go,’ each person performs a squat and then a full effort throw of the ball. Partner 2 retrieves the ball and performs the same thing and so on until they have done this for 100m.
Run 200m tossing the ball back and forth.
Wod prep
(10min) Review and Prep for OH Squat
First, perform a few reps of the PVC Complex.
Then, with the PVC, perform a few reps of each:
Behind the neck press + Sots press + OH squat + reverse grip OH squat + more OH squat
Then, with a barbell as a group:
2 OH squat + 1 Sots press
3 Rounds
Then,
5 OH Squats
2-3 Rounds
* Add load each round. The last set should be AT your working weight. How did that load feel? Were 5 easy/hard? Adjust the loading as needed here.
(10min) Prep for Wall Ball and the Workout
5 Wall ball with a light ball
5 2fer 1 wall ball (everyone tries this) with light ball
10 unbroken wall ball with your workout ball doing whatever form of wall ball you are doing for the workout.
wod
20 min cap
Metcon (Time)
Rx+
15 2fer-1 Wall Ball (20/14lbs)
25 OH Squat (155/115lbs)
20 2fer-1 Wall Ball (20/14lbs)
20 OH Squat
25 2fer-1 Wall Ball
15 OH Squat
Metcon (Time)
Rx
20 Wall Ball (20/14lbs)
25 OH Squat (135/95lbs)
25 Wall Ball
20 OH Squat
30 Wall Ball
15 OH Squat
Metcon (Time)
Fitness
15 Wall Ball
25 OH Squat
20 Wall Ball
20 OH Squat
25 Wall Ball
15 OH Squat