Thursday – Basin CrossFit
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Thursday

20
Jul

Thursday

Basin CrossFit – CrossFit

Warm-up

Partner 1: Row/bike 15 cals

Partner 2: Every time they perform a calorie, they perform 1 air squat.

Switch

Partner 1: Row/bike 15 cals

Partner 2: Every time they perform a calorie, they perform 4 mountain climbers (2 each side).

Switch

Wod prep

Shoulder rolls

Behind the neck press

OH squats

Sots press

OH squats with supine grip

Jefferson curl

Behind the neck press

OH squats

Sots press

OH squats

Behind the neck push press/push jerk

Then, prep for their lifting sets with:

8 reps

7 reps

6 reps

2 x 5 reps

wod

Overhead Squat (5-5-3-3-1-1-1)

Overhead Squat (5-5-3-3-1-1-1)

Overhead Squat (5-5-5-3-3-3)

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