Tuesday
Basin CrossFit – CrossFit
Warm-up
(5min) Cone speed drill to warmup
(10min) Running Drills and Prep — use 20m (inside or out)
First, as a group, jog 200m.
* Walk with knee hug — alternate legs
* Toy soldiers
* Karaoke
* High knees
* Butt kickers
* Side low shuffles
Jog 200m again.
Then perform:
Ankle/foot stretches
Supine pigeon stretch
* 30sec-1min holds on each movement. 1-2 rounds time permitting.
Wod prep
(15min) Prep for Workout
Jog 50m + 70% effort 50m
Walk back
2 Rounds
Jog 25m + 80% effort 75m
Walk back
2 Rounds
90% effort 50m — crouch start
Walk back
2 Rounds
90% effort 50m + 100% effort 50m
2 Rounds
wod
Metcon (Time)
Part 1:
200m Sprint (Run for Fitness)
Every 2min for 10min
Rest 5min perform Part 2
Score fastest 200M
Metcon (Time)
Part 2:
100m Sprint (Run for Fitness)
EMOM 10min
Score fastest 100M
competitors
Bench Press (5-5-5-5-5)
– Alternate movements each set and go as heavy as possible on each set. Compare to 5/3/2017.
Metcon (No Measure)
Reverse Tabata (8 sets-10s on/20s off)
L-sit (hang or in ring support)
Metcon (AMRAP – Reps)
Tabata (8 sets-20s on/10s off)
Push up
– score is lowest round