saturday – Basin CrossFit
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saturday

25
Jun

saturday

Basin CrossFit – CrossFit

Warm-up

walking the distance of the rack:

lunge and twist

toe touch

kicks

side to side squat

inchworms

bear crawls

frog jumps

400 meter jog

Wod prep

determine teams and set up wods. There will be 2 teams of 3-6. Sleds will be pushed in the back on the 400meter track for distance. One person pushing, one person sitting on sled, the rest must follow behind.

Back squats can be broken up however, but bar cannot touch the ground once picked up. Athletes must work together to help rack and change weights between sets.

Distance of sleds plus indian run is your score.

conditioning

Metcon (Distance)

team wod: 30 minutes

0-10 minutes

sled push for distance

10-20 minutes

50 back squats per person 185/135 (bar cannot touch the ground, rest if completed before time)

20-30 minutes

med ball indian run for distance

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