Monday – Basin CrossFit
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Monday

19
Sep

Monday

Basin CrossFit – CrossFit

Warm-up

5+min) With a light plate, (15/10lbs) perform 8-10 reps of each as a group:

Plate Squats — look through the hole of the plate with straight arms.

Plate Walk 100m — holding plate overhead

Plate OH Lunges

Plate Steering Wheel Turns

Wod prep

(5min) Review kettlebbell Movements with a set of light Dumbbells

kB Press + kB Push Press

1 Arm OH kB Lunges using 1 kB

(10min) Prep for Workout

While half the class, performs:

3 Rounds Tabatta Bike

The other half perform:

10 kB Push Press

10 Single Arm kB OH Lunges

* Using working weight

* Rest as needed between stations and then switch.

* Prep as needed before starting.

wod

Metcon (AMRAP – Reps)

rx+

30sec Bike for Cals

30sec Rest

5 Rounds

30sec BB Push Press 95/65

30sec Rest

5 Rounds

30sec Single Arm OH KB Lunges (1 x 55/35lbs)

30sec Rest

5 Rounds

Metcon (AMRAP – Reps)

rx

30sec Bike for Cals

30sec Rest

5 Rounds

30sec BB Push Press 65/45

30sec Rest

5 Rounds

30sec Single Arm OH KB Lunges (1 x 55/35lbs)

30sec Rest

5 Rounds

Metcon (AMRAP – Reps)

30sec Bike for Cals

30sec Rest

5 Rounds

30sec BB Push Press

30sec Rest

5 Rounds

30sec Single Arm OH KB Lunges

30sec Rest

5 Rounds

competitors

Push Press (2-2-2-2-2)

30 Muscle-Ups (Time)

30 muscle-ups for time
strict

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