Basin CrossFit – CrossFit


(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


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


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