Friday
Basin CrossFit – CrossFit
Warm-up
bcf mobiity – 5 minutes
then
10 minutes coach guided jump rope session.
-singles
-one-leg
-running
-boxer skip
-high knees
-doubles
Wod prep
Min 1: 5 Air Squats + 5 Burpee Wall Ball/Burpees for Fitness
Min 2: 5-10 Unbroken Wall Ball (you choose the reps)
Min 3: 5 MB Situps
2 Rounds
wod
Metcon (Time)
rx+
30 Double Unders
15 Burpee Wall Balls
3 Rounds
2min rest
40 Double Unders
20 Wall Balls
3 Rounds
2min rest
50 Double Unders
25 MB Situps
3 Rounds
Metcon (Time)
rx
30 Double Unders
10 Burpee Wall Balls
3 Rounds
2min rest
30 Double Unders
15 Wall Balls
3 Rounds
2min rest
50 Double Unders
25 MB Situps
3 Rounds
Metcon (Time)
fitness
50 Plate Fast Feet
10 Burpees
3 Rounds
2min
50 Single Jumps
10 Wall Balls
3 Rounds
2min rest
50 Plate Fast Feet
25 Situps
3 Rounds
competitors
Metcon (No Measure)
For Quality:
21-15-9
Bar Muscle ups
Strict Handstand Push ups