Wednesday – Basin CrossFit
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Wednesday

9
Nov

Wednesday

Basin CrossFit – CrossFit

Warm-up

5min) Get Warm!

In Partners perform 1-6 each of the following movements (Partner does 1, other partner does 1, partner does 2, other partner does 2… until both have completed 6 reps of the movement.)

Mountain Climbers (1 rep = 1 rep both sides)

Wall Ball

MB Situps — Situp with the Ball

MB Side Twists — Seated, with feet off the ground, tap the Ball on either side of the body.

(5min) Dynamic Hip Mobility — length of the gym

Jiu Jitsu Hip Drill

Tall Duck Walk

Toy Soldiers

Walking Bird Peckers

1-2 Rounds

Wod prep

3 x 5 reps (each side)

First set with empty barbell.

For the second and third set, add a little more load.

* Most people should be ready to get started in their first Working set here. If they are still a few jumps away, have them perform one more round of 4 reps each side.

wod

Split Squat (5-4-3-3-4-5)

rx+ rx fitness

Finisher

Metcon (No Measure)

In Partners: 100 Partner Wall Balls (Stand next to each other and throw the ball up to the target and the partner retrieves it and performs a Wall Ball back to them). Every time they break/drop the ball, they both perform 10 Partner MB Situp Tosses. (Facing each other, they perform a situp with the ball, then toss it to their partner — 5 each, 10 total situps/throws).

competitors

Metcon (Time)

For time:

12-9-6

Hang power clean (225/155)

Muscle ups

Metcon (Time)

For time:

21-15-9

Deadlift (315/225)

Toes to bar

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