11
Aug
Tuesday
Basin CrossFit – CrossFit
BCF mobility (No Measure)
200 meter run
lunge and twist x 20
toe touch x 20
kicks x 20
squats x 20
tea cups x 3 l/r
pushup x 10
judo pushup x 10
inchworm x 5
200 meter run
Warm-up
10 minute alternating emom
5 front squats (30%,40%,50%,60%,70%)
10-15 double unders & 2-3 mups
Metcon (Time)
5 rounds for time
front squat x 3 225/185
double unders x 50
mups x 6
BCF handstand walking progression
In a figure 8 path you will walk on your hands to the wall, down half the rack on the wall, out from the rack, back down to the rack and the opposite direction down the wall.
remainder of time (10-15 minutes)