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”)