friday – Basin CrossFit
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friday

7
Oct

friday

Basin CrossFit – CrossFit

Warm-up

(10min) Shoulder Mobility

(5min) Have half the class start with Lacrosse Ball work around:

Thoracic/Shoulder Blades/Lats/Pecs

(5min) While the other half of the class performs:

8 Plank Getups Get downs

8 Long Ring Pushout

AMRAP 5min

* Not for rounds, just move through each movement at an easy pace focusing on good movement.

(10min) Gymnastics Skills

Complete in any order, breaking up into as many sets as needed:

10 Back Extensions

10 Wall Climbs

10 Skin the Cats — QUICK SCALE: Attempts on low rings

10 Long Pushups

10 Inverted Burpee — QUICK SCALE: Candlestick to Handstand

Wod prep

(10min) Rowing Prep for Workout

Depending on class size and number of rowers, you may need to partner people up for this part:

250m Row (100m at half 500m pace + 150m done at 1km pace) — have them figure out what this is.

Rest as needed (enough time for partner to go)

250m Row (100m at 1km pace + 150m at 500m pace)

Rest as needed (enough time for partner to go)

250m Row (100m at 500m pace + 150m at 250m pace)

wod

Metcon (No Measure)

rx+

Row 500m

21 Burpees

Rest the remainder of 4min

Straight into 1min Iron Cross Hold

5 Rounds

Metcon (No Measure)

rx

Row 500m

15 Burpees

Rest the remainder of 4min

Straight into 1min Iron Cross Hold

5 Rounds

Metcon (No Measure)

fitness

Row 500m

10 Burpees

Rest the remainder of 4min

Straight into 1min Iron Cross Hold

5 Rounds

competitors

Bench Press (5-5-5-5-5)

Metcon (Time)

5 rounds for time:

– start each round on 4 minute intervals

5 Muscle ups

20m HS walk

2 legless rope climbs

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