Basin CrossFit – CrossFit


(5min) Get Warm (as a group)

Run 100m Forwards

Run 100m Backwards

Then perform:

20 Back Leg Swings on right leg — Only moving back, not forward.

20 Back Leg Swings on left leg

20 Side Leg Swings on right leg — Not across the body, just out to the side.

20 Side Leg Swings on left leg

20 Front Leg Swings on right leg

20 Front Leg Swings on left leg

10 Arm Swings — Both arms at same time, full rotations.

10 Sit Up to Pike — Feet forward together, belly to legs.

10 Sit Up to Pancake — Legs/feet out away from each other, belly to floor.

10 Pole Squats

(5-10min) Running and Mobility Drills (down the length of gym)

High Knees Skips — Big slow Skips. Go for distance, not speed.

Walking Hip Flexor Stretch — Take a step and grab back of ankle, stand up on calf and stretch. Repeat while walking.

Karaoke Drill

Butt Kickers

Long Lunge plus Groiner Stretch — Take a long lunge, then add a groiner stretch each rep.

Walking Pigeon Stretch — Take a step on one leg, grab the other ankle and pull up and towards your body. Your knee will bend and you should feel it in the glute and hip.

Wod prep

(10min) Prep for Workout

With You Working Weight Medicine Ball, perform:

5 Front Squats + 5 Thruster

10 Step Ups (with MB)

5 x 1 Front Squat + 1 Wall Ball

10 Box Jump (Jump up/Step down) — 1 lower than working height

Run 200m at your workout pace

5 Wall Ball

5 Box Jump at working height


Metcon (Time)


Run 800m

50 Wall Ball (25/20lbs)

25 Box Jumps (32/24″)

Run 800m

Metcon (Time)


Run 800m

50 Wall Ball (20/14lbs)

25 Box Jumps (32/24″)

Run 800m

Metcon (Time)


Run 200m

10 Wall Ball

10 Step Ups

5 Rounds


Metcon (Time)

For time:

Row 500m

30 Bench Press (BW/.75BW)

Row 1K

20 Bench Press (BW/.75BW)

Row 2K

10 Bench Press (BW/.75BW)
– Goal is to finish under 24 minutes. This does not allow for you to get bogged down on the bench. If you are unable to hit 12 reps at the prescribed weight unbroken, scale down, as you will get a much better training session in. Good times will be under 20 minutes.

Metcon (AMRAP – Reps)

3 rounds for quality:

Max reps strict pull-ups

Max reps strict ring dips
– rest as needed between sets. If you get less than 10 reps on any set, stay with it until you get 10, no matter the number of sets.