THURSDAY – Basin CrossFit
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THURSDAY

22
Dec

THURSDAY

Basin CrossFit – CrossFit

Warm-up

(10min) Set up 20-30m shuttle course.

Every 30sec, Complete 2 x shuttles (there and back).

start each 30sec in a different position. Start with standing, then move to belly facing forward, belly facing backwards, in a squat, jump to stand, on knees etc.

Repeat for 4-5min

(5min) Prep the lower body for Running:

Leg swings (each direction)

Ankle rotations

Calf stretching and bouncing (bouncing on the spot)

Wod prep

(10min) Prep for workout (Use Rower if needed):

5 x 100m — ascending speed across the 100m (50% – 80%)

Walk back as recovery

wod

Score total time, including jog and rest periods

Metcon (Time)

Rx+/Rx

400m Run – Jog 200m

200m Run – Jog 200m

100m Run – Jog 200m

Rest 2min

3 Rounds

Metcon (Time)

Fitness

400m Run – Walk 200m

200m Run – Walk 200m

100m Run – Walk 200m

Rest 2min

2-3 Rounds

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