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


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)