Sunday – Basin CrossFit
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Sunday

11
Jun

Sunday

Basin CrossFit – CrossFit

Warm-up

(10min) Partner Warmup — with One MB Between Them (Light)

While one person performs 10 air squats, the other holds the MB overhead.

Switch

Then, facing each other, they perform 10 squat + toss to partner (each).

Repeat, but the person throwing stands with their back towards their partner (throwing it backward).

Then, taking it in turns as ‘you go, I go,’ each person performs a squat and then a full effort throw of the ball. Partner 2 retrieves the ball and performs the same thing and so on until they have done this for 100m.

Run 200m tossing the ball back and forth.

Wod prep

(10min) Review and Prep for OH Squat

First, perform a few reps of the PVC Complex.

Then, with the PVC, perform a few reps of each:

Behind the neck press + Sots press + OH squat + reverse grip OH squat + more OH squat

Then, with a barbell as a group:

2 OH squat + 1 Sots press

3 Rounds

Then,

5 OH Squats

2-3 Rounds

* Add load each round. The last set should be AT your working weight. How did that load feel? Were 5 easy/hard? Adjust the loading as needed here.

(10min) Prep for Wall Ball and the Workout

5 Wall ball with a light ball

5 2fer 1 wall ball (everyone tries this) with light ball

10 unbroken wall ball with your workout ball doing whatever form of wall ball you are doing for the workout.

wod

20 min cap

Metcon (Time)

Rx+

15 2fer-1 Wall Ball (20/14lbs)

25 OH Squat (155/115lbs)

20 2fer-1 Wall Ball (20/14lbs)

20 OH Squat

25 2fer-1 Wall Ball

15 OH Squat

Metcon (Time)

Rx

20 Wall Ball (20/14lbs)

25 OH Squat (135/95lbs)

25 Wall Ball

20 OH Squat

30 Wall Ball

15 OH Squat

Metcon (Time)

Fitness

15 Wall Ball

25 OH Squat

20 Wall Ball

20 OH Squat

25 Wall Ball

15 OH Squat

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