Tuesday

Basin CrossFit – CrossFit

Warm-up

(10min) With a light KB:

100m Waiters Carry — KB Directly Overhead (switch at 50m)

8 KB Deadlifts

6 TGU —— 3 each arm

100m any way KB Carry (Run)

8 KB Russian Swings

6 TGU —— 3 each arm

100m Run with KB behind neck —– hold with both hands

8 KB Full Swings

6 TGU —— 3 each arm

(5min) Shoulder Mobility

5 Wall Slides

30sec Supine Plank Hold – Hips High, chest up and head back

2 Rounds

Wod prep

wod

Metcon (AMRAP – Reps)

rx+

Min 1: 20 KB Swing 70/53

Min 2: 15 Ring Dips

12min

Metcon (AMRAP – Reps)

rx

Min 1: 20 KB Swing 53/35

Min 2: 10 Ring Dips

12min

Metcon (AMRAP – Reps)

fitness

Min 1: 15 KB Swing

Min 2: 10 Pushups

12min

cool down

Alternate in partners between KB Groin Stretch + Rolling out Pecs with Ball.

competitors

Metcon (AMRAP – Rounds and Reps)

As many reps as possible in 7 minutes:

25 Double unders

5 Burpee bar muscle ups

rest 5:00

then 12 minutes of handstand walking practice