Basin CrossFit – CrossFit


(10min) Running Warmup

As a group, run 200m.


(5min) Running drills to get warm. There and back for 20m (roughly):

– Long lunge with body twist

– Slow, big jumping, high knees (skipping)

– Fast high knees

– Butt kickers

– Walking pigeon stretch. Step, grab ankle and pull towards body. Switch legs.

– Walking on tip toes

– Walking on heels

– Karaoke


(5min) Running prep

4 x 100m ascending sprints

* Start at 60% pace and by the end of the 100m be at roughly 80% pace. So, not an all out sprint.

* Walk back as the rest.

(5min) Jumping Prep

With a 45lb plate or low box perform:

5 Fast feet

5 Up and over plate

5 Lateral up and over plate

With your workout box height, perform:

6 Step ups

5 Jump up, step down

5 Box jump

Wod prep

(10min) Prep for the Workout

With a med ball that is one load lower than your working weight, perform:

5 Front squats

5 Jumping front squats

5 x 1 Front squat + 1 wall ball

Switch out the ball for their working weight and perform:

10 Unbroken wall ball


10 Unbroken wall ball


Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Metcon (Time)

Fitness: Modified Kelly

200m Run

20 Box Jumps/Step Ups

20 Wall Ball

5 Rounds


– Use the heaviest possible weight on each set. Alternate between movements in a 3 bar rotation.

Sumo Deadlift (5-5-5-5-5)

Bench Press (7-7-7-7-7)

Bent Over Row (10-10-10-10-10)