7
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
10 minutes to warm up to 85% clean and jerk
conditioning
Metcon (AMRAP – Reps)
15 minute cap
5:00 amrap full clean & jerk @ 85%
then: (starting at 5:00, no rest)
thruster penalty 135/95
then:
2 rds
400 meter run
30 situps
20 pushups
thruster penalty =
17 or more c&j = 0 penalty
> 17 = 10 thrusters
> 13 = 15 thrusters
> 10 = 20 thrusters
Post wod/ recovery
10 minute bike/row cool down
5-10 minutes foam rolling hips and lats