Basin CrossFit – CrossFit
While one person rows 250m, the other person performs 10 6-point burpees.
row 250m under (faster) the pace that they are going to try hold for their 2km/5km.
While one person rows 500m, the other person performs 40 mountain climbers.
row this 250m at the pace they think they can hold for their 2km/5km.
(Group 1) Performs 5km Row
(Group 2) Performs Gymnastics Skills (complete anyhow in any order)
10 Inverted Burpees
– scale to 5 Candlesticks —> roll to getup
100ft Handstand Walking
– scale to 40 Cherry Pickers —> 10 Round the World on a Box (5 one way, 5 the other way)
5 + Practise Headstand Holds
– Use abmats under the head.
– Scale UP to a Headstand to Pushup.
5k Row (Time)
Max Effort 5k Row
2k Row (Time)
Max Effort 2k Row