Friday

Basin CrossFit – CrossFit

Warm-up

BCF mobility (No Measure)

200 meter run

lunge and twist x 20

toe touch x 20

kicks x 20

squats x 20

tea cups x 3 l/r

pushup x 10

judo pushup x 10

inchworm x 5

200 meter run

Gymnastics

BCF handstand walking progression

In a figure 8 path you will walk on your hands to the wall, down half the rack on the wall, out from the rack, back down to the rack and the opposite direction down the wall.

conditioning

Metcon (Time)

7-4-2015

7 rds

4 x power cleans 225/135

20 x double under

15 x otb burpees