Basin CrossFit – CrossFit


(5min) With a MB, in a circle:

Play the ‘throw/toss/catch’ game (this is quite tricky for people to grasp at first). Person A tosses their ball into the air while Person B, who is standing on their right, passes them their ball. Person A needs to pass that ball to Person C who is standing on their left BEFORE their ball comes down from the toss.

* If any ball is dropped, make everyone perform 5 Air Squats.

(10+min) Air Squat Prep

As a group:

10 hip capsule grind

10 dog pee

10 air sq w. 5 sec hold

10 pigion w/ 5 sec hold

10 goblet squat w/ 5 sec hold

1:00 couch stretch each side

10 side to side sq w/ 5 sec pause

10 perfect air squats

Wod prep

review all movements the 3 x 5 ring dips (if possible use weight belts and go heavy here)


Metcon (AMRAP – Reps)

rx+, rx

4 x Tabata Air Squats

4 x Tabata Squat Hold

4 x Tabata Ring Dip

4 x Tabata Ring Dip Hold

4 x Tabata Hip Extensions

4 x Tabata Superman Hold

Metcon (AMRAP – Reps)


4 x Tabata Air Squats

4 x Tabata Squat Hold

4 x Tabata Box Dip

4 x Tabata Plank

4 x Tabata Good Mornings

4 x Tabata Superman


Metcon (No Measure)

Every minute for 10 minutes:

Even: 22/17 calorie Row

Odd: 20 GHD sit ups

NOTE: Goal is to be working for the entire minute of the row and have the transition time during the GHD minute.