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