Wedensday – Basin CrossFit
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Wedensday

7
Sep

Wedensday

Basin CrossFit – CrossFit

Warm-up

5-6 rounds of “flags”

then:

bcf mobility

Wod prep

10min) Prep for Workout

* Review Lateral Jumps briefly

20 Double Unders

5 Air Squats

10 Lateral Jumps

5 Air Squats

20 Double Unders

wod

Metcon (Time)

rx+

25 Double Unders

10 Air Squats

5 Rounds

25 Parallete Lateral Jumps

10 Burpees

5 Rounds

30 Double Unders

15 Air squats

5 Rounds

Metcon (Time)

rx

20 Double Unders

10 Air Squats

5 Rounds

20 Parallete Lateral Jumps

10 Burpees

5 Rounds

25 Double Unders

15 Air squats

5 Rounds

Metcon (Time)

20 Fast Feet

10 Air Squats

4 Rounds

20 Parallete Jumps

10 Burpees

4 Rounds

25 Fast Feet

15 Air squats

3 Rounds

competitors

Metcon (AMRAP – Reps)

10 minute clock, no rest between:

As many reps as possible in 5 minutes:

60 Deadlifts (275/185)

Max reps Muscle ups in remaining time

As many reps as possible in 5 minutes:

50 Hip extensions (Hold a 25/15 plate)

Max reps Muscle ups in remaining time

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