30
Aug
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