Basin CrossFit – CrossFit
(10min) In Partners (with a light KB):
While one person Rows 10 calories (steady), their partner performs 1 KB Deadlift every time they tick over a calorie.
While one person Rows 15 calories (a little faster), their partner performs 1 KB Bent Over Row (alt) every time they tick over a calorie.
While on person Rows 20 calories (Fast!), their partner performs 1 KB Swing from the top down. So the top position is their holding position while they wait for their partner to give them the signal to go again.
(Group 1) Performs 5km Row
(Group 2) Performs Gymnastics Skills (complete anyhow in any order)
10 Inverted burpees
– Scale to 5 Candlesticks ——> roll to getup
100ft Handstand Walking
– Scale to 40 Cherry Pickers ——> 10 Round the World on a Box (5 one way, 5 the other way)
5 + Practise Headstand Holds (first movement in video)
– Use abmats under the head.
– Start with them with bent knees/legs in a crouch support and work them up to a straight headstand. Scale UP to a Headstand to Pushup
5k Row (Time)
Max Effort 5k Row