SATURDAY – Basin CrossFit
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SATURDAY

10
Dec

SATURDAY

Basin CrossFit – CrossFit

Warm-up

(5-10 Min) Star Jump Game

(5min) Partner Mobility (30sec-1min each side/per partner)

Partner Pec Stretch

Partner Hamstring Stretch

Wod prep

(10min) Workout Prep

20 Double Unders — QUICK SCALE: Single Unders

10 Wall Ball

5 Ring Dips — Strict

5 Ring Dips — Kipping

10 Wall Ball — 2-fer-1 if applicable

20 Double Unders — QUICK SCALE: Single Unders

wod

Metcon (AMRAP – Rounds and Reps)

Rx+

150 Double Unders

100 2-fer-1 Wall Ball (20/14lbs)

50 Ring Dip

Metcon (AMRAP – Rounds and Reps)

Rx:

100 Double Unders

100 Wall Ball (20/14lbs)

50 Ring Dip

Metcon (AMRAP – Rounds and Reps)

Fitness:

100 Single Unders

50 Wall Ball

25 Box Dips

competitors

King Kong (Time)

3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups
Full Cleans & Strict HSPU

This is an aggressive workout. It is meant to be done in under 5 minutes so consider scaling the weights down. 10 min cap.

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