Wedensday – Basin CrossFit
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Wedensday

14
Sep

Wedensday

Basin CrossFit – CrossFit

Warm-up

8min) With a light plate (15/10lbs), as a group:

20 Fast Feet

20 Lateral Fast Feet (both sides)

20 Two footed Fast Jumps

20 Two footed Lateral Jumps across the plate

10 Steering Wheels

10 Press + 5sec Hold at top of Press

10 Walk across the plate — start in a plank position on one side and walk up and over the plate to the other side. Feet stay planted.

10 Lying Overhead Plate Reach

(7min) Hip/Shoulder Prep and Mobility

10 Hip Capsule Stretch each side

10 Wall Slides

10 Pigeon Poses — (5 each side) — Hold 3sec each side then switch. Make it more dynamic.

1-2 Rounds (time permitting)

Wod prep

With a Barbell in a Front Rack Position, stepping onto a 24/20” Box, perform:

4 alternating Step Ups

5 Sets

* Do the first set with the empty Barbell and then add weight after that each set if possible.

then:

6 KB Swing

6 Step ups + 4 Box Jumps

1-2 Rounds

wod

Metcon (AMRAP – Reps)

rx+

30 KB Swing (53/35)

10 Step Ups + 8 Box Jumps (30/24″)

AMRAP 12min

Metcon (AMRAP – Reps)

30 KB Swing (53/35)

10 Step Ups + 8 Box Jumps (24/20″)

AMRAP 12min

Metcon (AMRAP – Reps)

fitness

30 KB Swing

10 Step Ups

AMRAP 12min

competitors

Strict press (2-2-2-2-2-2)

Metcon (No Measure)

Pull-up complex

5 strict, 5 kipping, 5 chest to bar, 5 bar muscle ups

– take 4 attempts to get as far into the complex as possible without coming off the bar.

Every minute for 10 minutes:

30 double unders + 5 Push jerks (185/125)

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