10
Dec
SATURDAY
Basin CrossFit – CrossFit
Warm-up
(5-10 Min) Star Jump Game
(5min) Partner Mobility (30sec-1min each side/per partner)
Partner Pec Stretch
Partner Hamstring Stretch
Wod prep
(10min) Workout Prep
20 Double Unders — QUICK SCALE: Single Unders
10 Wall Ball
5 Ring Dips — Strict
5 Ring Dips — Kipping
10 Wall Ball — 2-fer-1 if applicable
20 Double Unders — QUICK SCALE: Single Unders
wod
Metcon (AMRAP – Rounds and Reps)
Rx+
150 Double Unders
100 2-fer-1 Wall Ball (20/14lbs)
50 Ring Dip
Metcon (AMRAP – Rounds and Reps)
Rx:
100 Double Unders
100 Wall Ball (20/14lbs)
50 Ring Dip
Metcon (AMRAP – Rounds and Reps)
Fitness:
100 Single Unders
50 Wall Ball
25 Box Dips
competitors
King Kong (Time)
3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups
Full Cleans & Strict HSPU
This is an aggressive workout. It is meant to be done in under 5 minutes so consider scaling the weights down. 10 min cap.