FRIDAY

Basin CrossFit – CrossFit

Warm-up

Wod prep

(10min) Prep for Workout. Perform as a group:

6 Rolling Pistols to double foot stand (Candlestick)

6 Pike Pushups

6 Rolling Pistol to Stand, alternating feet — QUICK SCALE: Stick to Candlesticks

3 Wall Climbs — QUICK SCALE: Climb their feet as high as possible

6 Alternating Pistols — QUICK SCALE: Use their Workout modification here

3 Strict HSPU — QUICK SCALE: Pike Pushup with feet/knees on a Box

6 Alternating Pistols — QUICK SCALE: Use their Workout modification here

3 HSPU at their Workout modification

Finish off with a set of 5 Ring Rows at Workout modification.

wod

Metcon (AMRAP – Rounds and Reps)

Rx+

6 Deficit Handstand Pushups

8 Pistols

12 Ring Rows

AMRAP 18min

Metcon (AMRAP – Rounds and Reps)

Rx

6 Strict Handstand Pushups

8 Pistols

12 Ring Rows

AMRAP 18min

Metcon (AMRAP – Rounds and Reps)

Fitness

8 Pike or Box Pike Pushups

8 Bulgarian Lunges

12 Ring Rows

AMRAP 18min

competitors

Metcon (No Measure)

Every 2 minutes x 4 rounds

– 15 calories Assault bike

Every 4 minutes x 3 rounds

– 30 calories Assault bike

Every 6 minutes x 2 rounds

– 60 calorie Assault bike
Keep the clock running from the start. The faster you finish the more rest you will get. Each effort is meant to be done at a sprint;

sandbagging through this will just waste your time!