3
Jul
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