wedensday

Basin CrossFit – CrossFit

Warm-up

(5+min) In Partners, with an empty barbell:

While Partner 1 Runs 200m, Partner 2 performs:

6 Deadlifts

6 Presses

6 Bent Over Rows

5+min) Shoulder Warmup 2

1. Band Complex: internal Rotation/External Rotation + Stretches Lats/Pecs

2. Hold Back Bridge for 1min

3. 2 x Max Hold with Heavy Set of DB’s with 30sec rest between sets.

Warm-up

Wod prep

wod

Wod prep

Prep for Workout

2 x 5 reps Press + Bent Over Row

3 x 3 reps Press + Bent Over Row

Strict press (3-3-3-3-3)

Bent Over Row (3-3-3-3-3)

Finisher

10-1 Parallette Heel Touches

1-10 Parallette Pass Throughs

competitors

Back Squat (3-3-3-3-3)

Metcon (Time)

3 Rounds for time:

21 calorie t bike

7 Power cleans (205/145)

-Rest 4 minutes-

3 Rounds for time:

15 calorie bike

5 Push Jerks (205/145)