Wedensday – Basin CrossFit
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Wedensday

8
Jul

Wedensday

Basin CrossFit – CrossFit

Warm-up

20 minutes to do mobility warmup then work on handstand walks

BCF mobility (No Measure)

200 meter run

lunge and twist x 20

toe touch x 20

kicks x 20

squats x 20

tea cups x 3 l/r

pushup x 10

judo pushup x 10

inchworm x 5

200 meter run

BCF handstand walking progression

In a figure 8 path you will walk on your hands to the wall, down half the rack on the wall, out from the rack, back down to the rack and the opposite direction down the wall.

Weightlifting

Metcon (Weight)

strength: 2mom x 9 rds (18 minutes)

3 rdsC&J 3 x 1 @ 75% + 5-7 strict hspu

3rds 2-position clean @ 65%+ (knee, hip)+ 3-5 mups

3rds cln deadlift 3 x 3 @ 90% + 7 over the box jump

conditioning

Metcon (Time)

50 wall balls

21 pullups

9 burpees

15 pullups

15 burpees

9 pullups

21 burpees

50 wallballs

Extra Work

Metcon (AMRAP – Rounds)

20 minute amrap:

50 meter down and back super heavy walking sled push

20 double kb snatches 35/19

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