Basin CrossFit – CrossFit
5min) Get Warm!
In Partners perform 1-6 each of the following movements (Partner does 1, other partner does 1, partner does 2, other partner does 2… until both have completed 6 reps of the movement.)
Mountain Climbers (1 rep = 1 rep both sides)
MB Situps — Situp with the Ball
MB Side Twists — Seated, with feet off the ground, tap the Ball on either side of the body.
(5min) Dynamic Hip Mobility — length of the gym
Jiu Jitsu Hip Drill
Tall Duck Walk
Walking Bird Peckers
3 x 5 reps (each side)
First set with empty barbell.
For the second and third set, add a little more load.
* Most people should be ready to get started in their first Working set here. If they are still a few jumps away, have them perform one more round of 4 reps each side.
Split Squat (5-4-3-3-4-5)
rx+ rx fitness
Metcon (No Measure)
In Partners: 100 Partner Wall Balls (Stand next to each other and throw the ball up to the target and the partner retrieves it and performs a Wall Ball back to them). Every time they break/drop the ball, they both perform 10 Partner MB Situp Tosses. (Facing each other, they perform a situp with the ball, then toss it to their partner — 5 each, 10 total situps/throws).
Hang power clean (225/155)
Toes to bar