wedensday – Basin CrossFit
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wedensday

3
Aug

wedensday

Basin CrossFit – CrossFit

Warm-up

Running Prep

*side shuttle across gym do 10 pushups

*side shuttle back do 10 medball cleans

4 rounds

(10min) Gymnastics Complex #2

5 Candlestick Roll to Handstand on Wall with 5sec Pause

5 Strict Pullup + 5sec hold at top – Scale to Jump to Negative Attempts. Ideally, have them attempt the holds at the top to slow lower for whatever time they can manage.

5 Wall Climbs + Wall Facing Hold 5sec – Make sure they walk up and down all the way.

5 Chest to Bar Strict Pullup + 5sec hold at top – Scale to regular Chin over the Bar Hold or Slow lower negative.

2min Freestanding Handstand – Scale to the Wall and practise taking feet off/on/off

1min Hold Side Split each side

Wod prep

1 Round of Cindy = 5 Pullups + 10 Pushups + 15 Air Squats

1 Round of Mary = 5 HSPU + 10 Pistols (alt) + 15 Pullups

(10min) Prep for Workout

200m Sprint

1 Round Cindy

1min Rest

200m Sprint

1 Round Mary

wod

Metcon (AMRAP – Rounds)

rx+

400m Run

6 Rounds Cindy

400m Run

3 Rounds Mary

AMRAP 20min

Metcon (AMRAP – Rounds)

400m Run

4 Rounds Cindy

400m Run

2 Rounds Mary

AMRAP 20min

Metcon (AMRAP – Rounds)

fitness

400m Run

Then:

4 Ring Rows

8 Pushups

12 Squats

3 Rounds

400m Run

Then:

4 Box Around The Worlds

8 Lunges

12 Ring Rows

3 Rounds

AMRAP 20min

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