Wednesday

Basin CrossFit – CrossFit

Warm-up

(10min) In partners with a MB, perform 10 reps of each:

Chest Passes

Overhead Passes

Side Tosses

Wall Ball to Partner

Sit Up Toss

Russian Twist (feet up) then Toss ball to Partner

(10min) Shoulder Prep

10 Face Pulls

10 Over the Shoulder Pulls

5 Long Pushups

5 Slow, Controlled Wall Slides

2 Rounds

Wod prep

(10min) Prep for Workout

* grab your workout weight + one weight heavier (KB or DB), then perform:

8 Backward Lunges — no load

16 Air Squats

8 Backward Lunges (heavier weight)

8 Shoulder Press, each side (heavier weight)

50m 1 Arm OH Carry — switch arms at 25m (heavier weight)

wod

Metcon (Time)

Rx+

12 Reverse Lunges with 1 KB (24/16kg)

50m Walk with 1 Arm OH Carry

30 Air Squats

3 Rounds

Metcon (Time)

Rx

12 Reverse Lunges with 1 KB (20/12kg)

50m Walk with 1 Arm OH Carry

30 Air Squats

3 Rounds

Metcon (Time)

Fitness

12 Reverse Lunges with 1 KB

50m Walk with 1 Arm OH Carry

25 Air Squats

3 Rounds

competitors

Back Squat (to a box) (3-3-3-3-3)

Set up a box (or stack of plates) about 3” below parallel. (For most this will be about 10-12” high) Sit back to the box on each rep, stopping for a half-second once seated, then stand back up as aggressively as possible. Build to a heavy set of 8 and repeat for 5 total sets at the same weight.
Go heavier than we did 5 reps on 3/22

Metcon (Time)

For time:

30-20-10

calorie Assault Bike

Handstand push ups
– Goal is to finish under 6 minutes. Hit the assault bike hard to buy some time for those HSPU.