Wedensday – Basin CrossFit
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Wedensday

29
Jun

Wedensday

Basin CrossFit – CrossFit

Warm-up

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

Wheel barrow +200m run

Leap frog +200m buddy run (carry each other for 100m each)

6 each of Over Unders (partner one planks/partner 2 jumps over – partner 1 bridges/partner 2 crawls through) + 200m run

– Run together in pairs.

5 min) roll out t-spine and erectors w/ lacrosse ball or foam rollers

Wod prep

(10min) Review Movements as a group with a PVC and/or Barbell.

Hang Power Clean

Front Squat

Push Press

Back Squat

Push Jerk

(10min) Prep Movements

5 Reps of Complex

4 Reps of Complex

3 Reps of Complex

2 Reps of Complex

3 x 1 Rep of Complex

* Add weight each round

* Aim to be AT working weight for the set of 3 reps

* For the last sets of 1, go as heavy as possible

* Prep as needed for the Workout

wod

Metcon (Time)

rx+

5 Bear Complex (155/115lbs)

Deadlift, HPC, FS, PP, BS, PJ

800m Run

5 Bear Complex

400m Run

5 Bear Complex

200m Run

Metcon (Time)

rx

5 Bear Complex (135/95lbs)

Deadlift, HPC, FS, PP, BS, PJ

800m Run

5 Bear Complex

400m Run

5 Bear Complex

200m Run

Metcon (Time)

5 Bear Complex

Deadlift, HPC, FS, PP, FS, PJ

800m Run

5 Bear Complex

400m Run

5 Bear Complex

200m Run

competitors

Metcon (No Measure)

20 minute amrap for QUALITY reps:

3 box jump (40″/36″)

2 strict muscle ups

1 L-sit rope climb

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