wedensday – Basin CrossFit
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wedensday

1
Apr

wedensday

Basin CrossFit – CrossFit

Warm-up

toe touch x 20

kicks

squats

side to side

400 meter jog

2 rds

10 pushups

10 arm circles

400 meter jog

Wod prep

check form and address mobility or technical issues

kbs:

2 x 10 Russian swings

2 x 10 American swings

thruster:

2 x 10 thruster 65/45 or lighter if scaled

burpees:

2 x 10 burpees (no fish flops or step ups)

conditioning

Metcon (AMRAP – Reps)

15 minute clock:

5:00 ME aerodyne for distance

then: (starting at 5:00, no rest)

kbs penalty

then: for remainder of time

1 – thruster 95/64

1 – over the bar burpee

2- thrusters

2 – over the bar burpees

3 – thrusters

3 – over the bar burpees

4 – thrusters……….etc,etc

only the thruster and burpee reps count as your score
kbs penalty =

1.75 or more = no penalty

less then 1.75 miles = 20 kbs

less then 1.5 miles = 30 kbs

less then 1.25 miles = 40 kbs

less then 1 mile = 50 kbs

Post wod/ recovery

10 minute bike/row cool down

5-10 minutes foam rolling hips and lats

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