Friday – Basin CrossFit
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Friday

7
Jul

Friday

Basin CrossFit – CrossFit

Warm-up

(5min) Shuttle run warmup

Start with 1 x 20m shuttle run. Then, every 30sec add another shuttle.

(15min) Bulletproof Hips

Wod prep

(10min) Prep for workout

With your working weight kettlebell, as a group perform 8-10 reps of each movement:

Halos

Single arm strict press

Deadlifts

Single arm Russian swings

Double arm Russian swings

Full swings

* Rest as needed between movements.

wod

Metcon (Time)

Rx+

800m Run

60 KB Swing Unbroken (24/16kg)

Rest 1min

600m Run

50 KB Swing Unbroken

Rest 1min

400m Run

40 KB Swing Unbroken

Rest 1min

200m Run

30 KB Swing Unbroken

Metcon (Time)

Rx

800m Run

50 KB Swing Unbroken (20/12kg)

Rest 1min

600m Run

40 KB Swing Unbroken

Rest 1min

400m Run

30 KB Swing Unbroken

Rest 1min

200m Run

20 KB Swing Unbroken

Metcon (Time)

Fitness

800m Run

40 KB Swing

Rest 1min

600m Run

30 KB Swing

Rest 1min

400m Run

20 KB Swing

Rest 1min

200m Run

10 KB Swing

competitors

Hang Squat Snatch (2-2-2-2-2-2)

– Use the heaviest possible weight on each set.

Back Squat (5-3-3-1-1-1 )

– Use the heaviest weight you can for each set.

Metcon (No Measure)

3 rounds for quality:

25 Hip extensions

2 Rope climbs (L-sit)
– Hold a (25/15lb) plate on the hip extensions to add difficulty. The rope climbs will start and finish in the seated position.

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