6
Jul
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)