Friday – Basin CrossFit
Call Us: 432-599-1415

Friday

30
Dec

Friday

Basin CrossFit – CrossFit

Warm-up

(5-10min) Abmat Tag to Warmup

Have everyone hold a light MB or Abmat over their head and everyone is trying to push the ball/mat out of people’s hands. If you get

tagged out, you perform below before being able to go back in:

5 air squats

5 pushups

3 rounds

* The person who gets tagged the least amount or still standing by the end of the game is the winner!

(10min) Partner Shoulder Mobility

1min on each person – Partner over the back stretch

1min on each person – Partner Wall Slide Stretch

1min on each person – Partner Lying arm lift stretch

Then, while one person performs 1min of Thoracic Foam Roller Stretch , the other person holds a Plank on their elbows.

Switch

Wod prep

(10min) Prep for Workout

Review OH Lunges and TGU with a light DB/KB.

Then perform:

6 OH Lunges

2 TGU

2-3 Rounds

* Perform however many rounds it takes to get to Working weight.

wod

Metcon (Time)

Rx+

Buy In: 40 Air Squats

20-10-10-20

Single Arm OH DB/KB Walking Lunges

(70/45lbs)

Air Squat

Cash out: 20 TGU (70/45lbs)

Metcon (Time)

Rx

Buy In: 40 Air Squats

20-10-10-20

Single Arm OH DB Walking Lunges

(45/25lbs)

Air Squat

Cash Out: 20 TGU (45/25lbs)

Metcon (Time)

Fitness

Buy In: 40 Air Squats

20-10-10-20

Single Arm OH DB Walking Lunges

Air Squat

Cash Out: 20 TGU

competitors

Front Squat (3-3-3-3-3)

Leave a Reply