Tuesday
Basin CrossFit – CrossFit
Warm-up
400 meter jog together
then:
bcf running drills
Wod prep
review ghd and kb situps
perform
20 situps
20 lunges (lighter weight)
wod
Metcon (Distance)
rx+
100m Run
5 GHD Situps
5 kB Front Rack Lunges (55/35lbs)
* Add 100m Run each Round
* Add 3 Reps each Round onto each exercise
AS FAR AS POSSIBLE IN 30min
Metcon (Distance)
rx
100m Run
5 kB Situps (35/35lbs)
5 kB Front Rack Lunges (35/35lbs))
* Add 100m Run each Round
* Add 3 Reps each Round onto each exercise
AS FAR AS POSSIBLE IN 30min
Metcon (Distance)
100m Run
5 Situps
5 Lunges
* Add 100m Run each Round
* Add 3 Reps each Round onto each exercise
AS FAR AS POSSIBLE IN 30min
competitors
Metcon (Weight)
Press
5-5-3-3-1-1-1
Strict Muscle up
3-3-3-3-3-3-3
NOTE: Alternate between movements, 1 set of press then 3 strict muscle ups. The muscle ups should be done unbroken, so lower the number if needed, but keep them strict. If 3 is not challenging for you, try adding a small amount of weight. A little weight will make a big difference!