Wednesday – Basin CrossFit
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Wednesday

30
Aug

Wednesday

Basin CrossFit – CrossFit

wod

Metcon (Time)

RX

30/20 cals assault bike

then:

6 pullup

8 pushup

12 situp (anchored)

5 rounds

Metcon (Time)

RX+

40/30 cals assault bike

then:

8 pullup

12 pushup

16 situp (anchored)

5 rounds

Metcon (Time)

Fitness

30/20 cals assault bike

then:

6 ring pullup

8 pushup

12 situp (anchored)

5 rounds

Warm-up

Partner warm up – all reps split between 2 people

40/30 cals

40 jumping pull ups

20 partner high five kick backs

20 partner high five sit ups

2-3 rounds

(10 mins) Shoulder prep

With a light KB or DB

10 halos

10 single arm bent row (each side)

10 scap push ups

2 rounds

10 wall slides

10-15 sec flexi swimmer stretch

2 rounds

Wod prep

Prep stations & heats

competitors

Power Snatch EMOM (EMOM)

On the minute for 20 minutes:

1 Power snatch

– Build in weight across the 20 minutes. Compare to 8/4.

Metcon (Time)

5 rounds for time:

15 cal Assault Bike

15 Toes to bar

– Goal is to finish under 8 minutes. This will be a good test to see if our bike sprints over the last month have been paying off.

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