Thursday – Basin CrossFit
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Thursday

26
Jan

Thursday

Basin CrossFit – CrossFit

Warm-up

(5min) Warmup

Run 100m

5 Zombie Inchworms + Pushup

Run 100m

5 Handstand Kick Ups — Kick up, hold for 5sec, kick down. QUICK SCALE: 10 Get Down/Get Ups

Run 100m

5 Wall Climbs

(5min) Partner Mobility

30sec each Partner Hanging Thoracic Stretch

3 Rounds

(10min) Bulletproof Shoulders Session #13

1 Arm High Pull : 3 x 10 each arm @ 100% of 10 rep max

Rest 45 sec between arms

Wod prep

(15min) Workout Prep

5sec Ring Plank Hold + 5 Pushups

Rest as needed

10 Cherry Pickers or Hand releases while in Handstand Hold — QUICK SCALE: Handstand Hold. Or make it harder by doing a wall facing Handstand Hold.

2 Rounds

Do a 100m with MB so you can practice how to run with it and to determine the weight you want to use.

wod

Metcon (Time)

Rx+

2min Handstand Walking

2min Handstand Hold

400m MB Carry (20/14lbs)

2min Ring Pushup

2min Ring Plank Hold

400m MB Carry
SCORING: Total Time – Handstand Walk (m) + Ring Pushup (reps)

* Each metre and rep = 1sec.

Metcon (Time)

Rx

2min Handstand Walking

2min Handstand Hold

400m MB Carry (20/14lbs)

2min Ring Pushup

2min Ring Plank Hold

400m MB Carry
SCORING: Total Time – Handstand Walk (m) + Ring Pushup (reps)

* Each metre and rep = 1sec.

Metcon (Time)

Fitness

2min Plank Get Down/Get Ups

2min Plank Hold

400m MB Carry

2min Pushup

2min Plank Hold

400m MB Carry
SCORING: Total Time – Plank Get down/up reps + Pushup reps.

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