wedensday – Basin CrossFit
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wedensday

15
Jun

wedensday

Basin CrossFit – CrossFit

Warm-up

5-10min) Squat Complex Warmup

(5min) With a PVC, 10 reps of each:

Good Mornings

Cuban Press

Behind the Back PVC lift

Flag Pole Stretch – 30sec each hand on top — add a twist during each hold.

Wod prep

Prep the Deadlift and Push Press

8 Deadlift

6 Push Press

2 Rounds

* After the 2 rounds, get their load up to their working weight + 5-10lbs.

(5min)

4 Deadlift + 2 Push Press

EMOM 5min

* Prep for workout as needed. Get the weight back down to their workout weight.

wod

Metcon (Time)

RX+

30 Air Squats

20 Deadlifts (155/115lbs)

10 Push Press (155/115lbs)

5 Rounds

Metcon (Time)

RX

20 Air Squats

15 Deadlifts (135/95lbs)

10 Push Press (135/95lbs)

5 Rounds

Metcon (Time)

15 Air Squats

10 Deadlifts

5 Push Press

5 Rounds

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