Basin CrossFit – CrossFit
(5-10min) Play ‘deck of card’ game to warmup.
Spades = Pushups
Hearts = Jumping jacks
Diamonds = Air squats
Clubs = Situps
Joker = 200m run
* The number on the card = how many reps we do
* Face cards = 10 reps
* Flip over a few cards in a row, so if the numbers are low, we can get straight into the next set of movements/reps etc.
(5min) Briefly Review Thruster with an Empty Barbell as a Group.
(5-10min) Prep for Workout
* Take 3 sets to get to your working weight.
* Perform the last set at your working weight.
100 Thrusters, 135# / 95#
*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
Fitness: Modified Kalsu
EMOM Perform 3 Burpees
Metcon (No Measure)
3 rounds for quality:
30 GHD sit ups
15 Good mornings (135/95)
15 Strict HS push ups
15 Strict pull ups