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 (workout weight)
8 Shoulder Press, each side (workout weight)
50m 1 Arm OH Carry — switch arms at 25m
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.