Basin CrossFit – CrossFit


(5min) Dynamic Mobility — as a group, down the gym

Duck Walk

Spiderman Crawl — long arms legs, keep the butt down

Crab Walk — keep hips high

Long Lunge Sequence

then: Jog 2 x 400 meter (alternating partners) while partner performs 2-3 rounds of cindy

Wod prep

5 Push Press + Box Jumps + SDHP

100m Run Sandbag/Object Carry

2 Rounds


Collin (Time)

6 Rounds for time:

400m Sandbag Carry

12 Push Press, 115#

12 Box Jumps, 24″

12 Sumo-Deadlift High-Pull, 95#
In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010
To learn more about Collin click here
sub sandbag carrys for:

rx+ 2 medballs

rx 1 medball

fitness light medball/plate/kb/object