thursday

Basin CrossFit – CrossFit

Warm-up

(10min) Get Warm!

With the boxes set up down the gym in a row (for workout), have people Perform:

Step up/step down on the way down — Half Handstands back

Jump up/Step down on the way down — Burpee Broad Jumps back

Jump up/Jump down (or jump across to the next box) — Up and Over the Fence back

Lateral Jumps up/Jump down (or lateral step ups/step downs) — Crab Walk back

(10min) Get Inverted

Minute 1: 45sec Handstand Hold

Minute 2: 3 Wall Climbs + remaining time Handstand Hold

Minute 3: 4 Negative Handstand Pushup Lowers + remaining time Handstand Hold

Minute 4: 5 Strict HSPU + remaining time Handstand Hold

Minute 6: 6 Kipping HSPU + remaining time Handstand Hold

Minute 7: 45sec Handstand Hold

Wod prep

100m Farmers Carry with Light set of DB’s

5 HSPU

5 Burpee Box Jumps at their workout box height

wod

Metcon (AMRAP – Rounds)

rx+ rx

100m Farmers Carry (55/35lbs)

15 HSPU

10 Burpee Box Jumps (24”)

20 minute amrap

Metcon (AMRAP – Rounds)

fitness

100m Farmers Carry

15 box around the worlds

10 Burpee Box Jumps (24”)