Tuesday – Basin CrossFit
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Tuesday

9
Aug

Tuesday

Basin CrossFit – CrossFit

Warm-up

400 meter jog together

then:

bcf running drills

Wod prep

review ghd and kb situps

perform

20 situps

20 lunges (lighter weight)

wod

Metcon (Distance)

rx+

100m Run

5 GHD Situps

5 kB Front Rack Lunges (55/35lbs)

* Add 100m Run each Round

* Add 3 Reps each Round onto each exercise

AS FAR AS POSSIBLE IN 30min

Metcon (Distance)

rx

100m Run

5 kB Situps (35/35lbs)

5 kB Front Rack Lunges (35/35lbs))

* Add 100m Run each Round

* Add 3 Reps each Round onto each exercise

AS FAR AS POSSIBLE IN 30min

Metcon (Distance)

100m Run

5 Situps

5 Lunges

* Add 100m Run each Round

* Add 3 Reps each Round onto each exercise

AS FAR AS POSSIBLE IN 30min

competitors

Metcon (Weight)

Press

5-5-3-3-1-1-1

Strict Muscle up

3-3-3-3-3-3-3

NOTE: Alternate between movements, 1 set of press then 3 strict muscle ups. The muscle ups should be done unbroken, so lower the number if needed, but keep them strict. If 3 is not challenging for you, try adding a small amount of weight. A little weight will make a big difference!

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