Thursday – Basin CrossFit
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Thursday

6
Jul

Thursday

Basin CrossFit – CrossFit

Warm-up

(5min) Set the clock for 4-5min. Run/jumping jack on the spot/coaches pick for roughly 5min. Then, on the coaches call of ‘drop’, perform 4 mountain climbers

(10-15min) Shoulder stability/mobility work

Perform 10 reps of each movement

Paddling drill

Shoulder internal/external rotations

Lying banded shoulder drill

2 rounds

Wod prep

(5min) Review push press with an empty barbell

Press – push press

* barbell cycling here.

(10-15min) Prep for workout

7 Push press

Every 90sec for 4 rounds

5 Push press

Every minute for 3 rounds

* Add load each round.

* Aim to go PAST your working weight for the last 2 rounds, which means the first set of 5 should be at your working weight.

* Bring the load back to your working weight to get ready for the WOD

wod

Metcon (Time)

Rx+

5 Push Press (205/145lbs)

10 Burpee

6 Rounds

Metcon (Time)

Rx

5 Push Press (155/105lbs)

10 Burpee

6 Rounds

Metcon (Time)

Fitness

5 Push Press

10 Burpee

5 Rounds

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