Thursday – Basin CrossFit
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Thursday

1
Sep

Thursday

Basin CrossFit – CrossFit

Warm-up

In Partners with a Rower/PVC and empty Barbell:

While one person Rows for 1min, the other person performs 1 Air Squat each time they Row 1 Calorie.

Repeat two more times each with a PVC pipe and an empty Barbell. Increase the Rowing speed each round.

Wod prep

(10min) Prep for Front Squats

10 reps with a few more lbs than the empty Barbell

8 reps with a few more lbs

6 reps with workout weight

Then 10-15 reps with 10 more lbs than their working weight.

wod

Metcon (AMRAP – Reps)

rx+

Max 1km Row

Rest 3min

Max Set Front Squat @ (135/95lbs)

Rest 3min

Max 500m Row

Rest 2min

Max Set Front Squat @ (135/95lbs)

Rest 2min

Max 250m Row

Rest 1min

Max Set Front Squat @ (135/95lbs)

* Without putting BB down.

Metcon (AMRAP – Reps)

rx

Max 1km Row

Rest 3min

Max Set Front Squat @ (115/75lbs)

Rest 3min

Max 500m Row

Rest 2min

Max Set Front Squat @ (115/75lbs)

Rest 2min

Max 250m Row

Rest 1min

Max Set Front Squat @ (115/75lbs)

* Without putting BB down.

Metcon (AMRAP – Reps)

fitness

Max 750m Row

Rest 3min

20 Front Squat @ (45/35lbs)

Rest 3min

Max 500m Row

Rest 2min

20 Front Squat @ (45/35lbs)

Rest 2min

Max 250m Row

Rest 1min

20 Front Squat @ (45/35lbs)

cool down

2:00 pole stretch each side

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