Thursday

Basin CrossFit – CrossFit

Warm-up

(10min) Partner Warmup

10 +/- Distracted wheelbarrows + wheelbarrow walks (50m)

10 +/- Leg throws

10 +/- Wall squat med ball toss (While one partner holds a wall squat, the other partner lies facing them with a med ball, performs a sit up to toss to their partner.)

2 Rounds

* Reps are per person.

(10min) Assault Bike Prep — In Partners

5 x 30sec Sprint – 30sec Rest (they rest while their partner works)

* These should be done at 100% intensity.

Wod prep

(10min) Prep for the Workout — As a Group, Perform:

10 Walking half handstands

Then, with a light plate (2.5-5lbs) perform:

In a lunge position, hold 30sec single arm overhead hold — 15sec each side

In a lunge position, hold 30sec single arm iron cross — 15sec each side

30sec Handstand hold

Then, with your workout weight, perform:

30sec Single arm iron cross — 15sec each side

15sec Nerve flossing

Rest

15sec Double arm iron cross

15sec Nerve flossing

Rest

30sec Handstand hold

wod

Scoring: Total calories accumulated on the assault bike for all 3 rounds.

* There is no penalty today for coming down from the holds.

Metcon (Calories)

Rx+

1min Assault Bike

30sec Rest

45sec Handstand Hold

15sec Rest

1min Assault Bike

30sec Rest

45sec Iron Cross Hold

15sec Rest

3 Rounds

Metcon (Calories)

Rx

1min Assault Bike

30sec Rest

45sec Handstand Hold

15sec Rest

1min Assault Bike

30sec Rest

45sec Iron Cross Hold

15sec Rest

3 Rounds

Metcon (Calories)

Fitness

1min Assault Bike

30sec Rest

45sec Plank Hold

15sec Rest

1min Assault Bike

30sec Rest

45sec Single Arm Iron Cross Hold

15sec Rest

3 Rounds