wedensday – Basin CrossFit
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wedensday

24
Aug

wedensday

Basin CrossFit – CrossFit

Warm-up

10 minutes practice pose running drills

then:

(10min) Double Under Prep and Mobility

Alternate between 25 Double Unders (goal is unbroken) and the Mobility below:

10 Cat/Camel

10 Up and Over the Fence each side

10 Hip Capsule Grind each side

Wod prep

(10min) Running Prep

50m Jog into 50m Moderate Pace

Walk back

2 Rounds

50m Moderate Pace into Fast Pace (not 100% sprint)

Walk back

2 Rounds

wod

Metcon (Time)

RX+

200m Sprint

45 Double Unders

Perform every 3min

6 Rounds

Metcon (Time)

RX

200m Sprint

35 Double Unders

Perform every 3min

6 Rounds

Metcon (Time)

200m Sprint

50 Fast Feet Jumps

Perform every 3min

6 Rounds

competitors

Deadlift (3-3-3-3-3)

Toes-To-Bar (50)

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