Wedensday – Basin CrossFit
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Wedensday

8
Jun

Wedensday

Basin CrossFit – CrossFit

Warm-up

WARMUP SHOULD TAKE ROUGHLY 15 MINS

(10min) In Partners, each perform down the length the gym:

Wheel Barrow each other

200m Run

Leap Frog each other

200m Buddy Run (carry each other for 100m each)

6 each of Over Unders (partner 1 planks, partner 2 jumps over – partner 1 bridges, partner 2 crawls through)

200m Run

– Run together in pairs.

(5min) Double Under Prep

Review the Double Under if needed with a few drills

Then perform:

5-10-15-20-25-20-15-10-5

workout prep

(10 minutes)

Max effort weight 1-arm farmers walk x 2 rack length walks (down and back twice)

get 3-4 attempts each side then prep equipment for wod.

workout

Metcon (AMRAP – Rounds and Reps)

Rx+ 20 minute amrap

50 Double Unders

2 rack lengths 1 Arm Farmers Carry 70/53 kB’s

200m Run

Metcon (AMRAP – Rounds and Reps)

RX

40 Double Unders

2 rack lengths 1 Arm Farmers Carry 53/35 kB’s

200m Run

AMRAP 20min

Metcon (AMRAP – Rounds and Reps)

Fitness: amrap 20 minutes

50 Single Unders

2 rack lengths 2 arm Farmers Carry with light kB’s

200m Run

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