wedensday – Basin CrossFit
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wedensday

12
Oct

wedensday

Basin CrossFit – CrossFit

Warm-up

With a Jump Rope perform 15-20 reps of each:

Single Jumps

Scissor Jumps

Jumping Jack Jumps

Running Jumps (like you are running on the spot)

10 Singles + 5 Double Unders x 2

15 Double Unders x 2

– In between every few variations, perform a different version of hand pivoting movements over the jump rope.

– Keep them moving as much as possible without stopping.

(5min) Ankle/Calf + Shoulder Prep

Foot/Ankle Stretch Drills

3 Up and Down Quick Back Bridge

30sec Pole Stretch Each Side

2 Rounds

Wod prep

1 minute hs hold

5 strict pullups

5 strict hspu

5 kipping pullups

5 kipping hspu

5 butterfly pullups

1 sub max warmup set of pullups

wod

Metcon (AMRAP – Rounds)

rx+

Buy In: 75 pull-ups

With remainder of the time:

45 Unbroken Double Unders

15 Handstand Pushups

AMRAP 20min

Metcon (AMRAP – Rounds and Reps)

Buy In: 50 pullups With remainder of the time:

45 Unbroken Double Unders

15 Handstand Pushups

AMRAP 20min

Metcon (AMRAP – Rounds)

Buy In: 75 ring rows With remainder of the time:

45 single Unders

15 pushups

AMRAP 20min

competitors

Hang Snatch (3-3-2-2-1-1-1)

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