Thursday – Basin CrossFit
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Thursday

16
Jun

Thursday

Basin CrossFit – CrossFit

Warm-up

While one person rows 250m, the other person performs 10 6-point burpees.

row 250m under (faster) the pace that they are going to try hold for their 2km/5km.

Switch

While one person rows 500m, the other person performs 40 mountain climbers.

row this 250m at the pace they think they can hold for their 2km/5km.

Switch

wod

(Group 1) Performs 5km Row

(Group 2) Performs Gymnastics Skills (complete anyhow in any order)

10 Inverted Burpees

– scale to 5 Candlesticks —> roll to getup

100ft Handstand Walking

– scale to 40 Cherry Pickers —> 10 Round the World on a Box (5 one way, 5 the other way)

5 + Practise Headstand Holds

– Use abmats under the head.

– Scale UP to a Headstand to Pushup.

5k Row (Time)

Max Effort 5k Row
rx+/rx

2k Row (Time)

Max Effort 2k Row
fitness

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