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!