Thursday
Basin CrossFit – CrossFit
Warm-up
Get Sweaty!
With a light DB, perform:
5 reps on each side of the DB Burgener complex
5 reps each side of dynamic plane crash victim
Gymnastics complex #3
Warmup
10 situp to pancake
10 situp to pike
10 scap pushup + shift
10 situp to pancake – with light plate
20 pike overs
20 straddle overs
Skills
Ring accessory work
1. planche leans
2. false grip pullups
3. ice cream maker – tuck
4. ice cream maker – straight leg
5. low ring skin the cat
6. slow tempo skin the cats
Windshield wipers (2 x 20 reps)
Beginner version: lying windshield wipers
Advanced version: hanging windshield wipers
Wod prep
Prep for Workout
30sec row @ their bodyweight
30sec row @ ½ their bodyweight
30sec row @ 1.5 their bodyweight
30sec row @ ½ their bodyweight
30sec row @ 2 times their bodyweight
Rest
5 x walking inchworms + pushup on each rep
5 x half handstands
5 x shoulder shrugs
5 x kick up on wall + hold for 3sec, come down
wod
Metcon (Distance)
TABATA
RX+
row (in metres)
free handstand hold
row
Metcon (Distance)
TABATA
RX
row (in metres)
handstand hold
row
Metcon (Distance)
TABATA
Fitness
row (in metres)
box pike hold
row