Friday – Basin CrossFit
Call Us: 432-599-1415

Friday

8
Jul

Friday

Basin CrossFit – CrossFit

Warm-up

bcf mobiity – 5 minutes

then

10 minutes coach guided jump rope session.

-singles

-one-leg

-running

-boxer skip

-high knees

-doubles

Wod prep

Min 1: 5 Air Squats + 5 Burpee Wall Ball/Burpees for Fitness

Min 2: 5-10 Unbroken Wall Ball (you choose the reps)

Min 3: 5 MB Situps

2 Rounds

wod

Metcon (Time)

rx+

30 Double Unders

15 Burpee Wall Balls

3 Rounds

2min rest

40 Double Unders

20 Wall Balls

3 Rounds

2min rest

50 Double Unders

25 MB Situps

3 Rounds

Metcon (Time)

rx

30 Double Unders

10 Burpee Wall Balls

3 Rounds

2min rest

30 Double Unders

15 Wall Balls

3 Rounds

2min rest

50 Double Unders

25 MB Situps

3 Rounds

Metcon (Time)

fitness

50 Plate Fast Feet

10 Burpees

3 Rounds

2min

50 Single Jumps

10 Wall Balls

3 Rounds

2min rest

50 Plate Fast Feet

25 Situps

3 Rounds

competitors

Metcon (No Measure)

For Quality:

21-15-9

Bar Muscle ups

Strict Handstand Push ups

Leave a Reply