Saturday – Basin CrossFit
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Saturday

19
Aug

Saturday

Announcements

Basin CrossFit Friend Day! August 26th

Basin CrossFit – CrossFit

Warm-up

Warm-up

Pizza Game

Wod prep

Prep for Part 2

Bear crawl

Crab walk

3 x Inchworm + 2 pushup

5 Strict situp + 5 regular situps

5 Half ROM GHD situp + 5 full ROM GHD situp

Prep for Part 1

Start with an empty prowler and perform:

2 x 50m efforts

Then, add some load each round and perform:

3 x 100m efforts

wod

Prowler Push (4)

RX:

Part 1: 4 x 100m prowler push

Metcon (AMRAP – Rounds and Reps)

RX:

Part 2:

In partners, while one person performs:

50 bear crawl/50m crab walk

the other partner performs AMRAP

pushups

switch

then, while one person performs:

50m bear crawl/50m crab walk

the other partner performs AMRAP

GHD situps

switch

3 total rounds

Prowler Push (4)

RX+

Part 1:

4 x 100m prowler push

Metcon (AMRAP – Rounds and Reps)

RX+

Part 2:

In partners, while one person performs:

50 bear crawl/50m crab walk

the other partner performs AMRAP

pushups

switch

then, while one person performs:

50m bear crawl/50m crab walk

the other partner performs AMRAP

GHD situps

switch

3 total rounds

Prowler Push (4)

Fitness

Part 1:

4 x 100m prowler push

Metcon (AMRAP – Rounds and Reps)

Fitness

Part 2:

In partners, while one person performs:

50 bear crawl/50m crab walk

the other partner performs AMRAP

pushups

switch

then, while one person performs:

50m bear crawl/50m crab walk

the other partner performs AMRAP

situps

switch

3 total rounds

competitors

Metcon (Time)

3 Rounds for time:

21 cal Assault Bike

15 Box jump overs (24”/20”)

9 Power cleans (185/125)

-rest 2 minutes

-Goal is to finish each round in under 2 minutes. The bike will make or break it, so hit that hard!

Metcon (Time)

3 rounds for time:

200m Odd object carry

– Goal is to find a heavy, awkward object and carry it 200m. Rest as needed between efforts. Compare to 7/15, use a heavier object, or the same one from last time and go faster.

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