Friday – Basin CrossFit
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Friday

17
Jun

Friday

Basin CrossFit – CrossFit

Warm-up

(10min) Get Warm

As a group, perform a 400m Indian Run with a light MB.

Run another 400m:

At the 100m, perform 8 lunges

At the 200m, perform 50m of Duck Walk

At the 300m, perform 8 pushups

(5min) Shoulder Stability

Prone Letters – ITWXYZ (use 2 x light plates)

* Do this for a minute at a time and repeat 2-3 times

Wod prep

(10min) KB Prep

2 rack lengths down and back Walk with 2 x KB in Front Rack

Rest 2min

3 Rounds

* Increase the weight each round

* The last round should be REALLY hard and heavy

(10min) Prep for Workout

Minute 1: 10 KB/DB Lunges

Minute 2: 30sec Iron Cross Hold (use potential working weight)

Rest 2min

2 Rounds

* Prep as needed. Add or take away load depending on how the sets above felt.

wod

Metcon (No Measure)

RX+

20 minute

Odd Minute

16 Front Rack Dble KB Lunges (53/35)

Even Minute

45sec Iron Cross Hold with load

Metcon (No Measure)

RX- 20 minutes

Odd Minute

14 Front Rack Dble KB Lunges

Even Minute

45sec Iron Cross Hold with load

Metcon (No Measure)

Fitness – 20 minute Odd Minute

16 Front Rack Dble KB Lunges

Even Minute

20 second plank on each side

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