Basin CrossFit – CrossFit
(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
Shoulder internal/external rotations
Lying banded shoulder drill
(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
5 Push Press (205/145lbs)
5 Push Press (155/105lbs)
5 Push Press