Thursday
Basin CrossFit – CrossFit
Warm-up
(5min) Warmup
Run 100m
5 Zombie Inchworms + Pushup
Run 100m
5 Handstand Kick Ups — Kick up, hold for 5sec, kick down. QUICK SCALE: 10 Get Down/Get Ups
Run 100m
5 Wall Climbs
(5min) Partner Mobility
30sec each Partner Hanging Thoracic Stretch
3 Rounds
(10min) Bulletproof Shoulders Session #13
1 Arm High Pull : 3 x 10 each arm @ 100% of 10 rep max
Rest 45 sec between arms
Wod prep
(15min) Workout Prep
5sec Ring Plank Hold + 5 Pushups
Rest as needed
10 Cherry Pickers or Hand releases while in Handstand Hold — QUICK SCALE: Handstand Hold. Or make it harder by doing a wall facing Handstand Hold.
2 Rounds
Do a 100m with MB so you can practice how to run with it and to determine the weight you want to use.
wod
Metcon (Time)
Rx+
2min Handstand Walking
2min Handstand Hold
400m MB Carry (20/14lbs)
2min Ring Pushup
2min Ring Plank Hold
400m MB Carry
SCORING: Total Time – Handstand Walk (m) + Ring Pushup (reps)
* Each metre and rep = 1sec.
Metcon (Time)
Rx
2min Handstand Walking
2min Handstand Hold
400m MB Carry (20/14lbs)
2min Ring Pushup
2min Ring Plank Hold
400m MB Carry
SCORING: Total Time – Handstand Walk (m) + Ring Pushup (reps)
* Each metre and rep = 1sec.
Metcon (Time)
Fitness
2min Plank Get Down/Get Ups
2min Plank Hold
400m MB Carry
2min Pushup
2min Plank Hold
400m MB Carry
SCORING: Total Time – Plank Get down/up reps + Pushup reps.