Wedensday
Basin CrossFit – CrossFit
Warm-up
WARMUP SHOULD TAKE ROUGHLY 15 MINS
(10min) In Partners, each perform down the length the gym:
Wheel Barrow each other
200m Run
Leap Frog each other
200m Buddy Run (carry each other for 100m each)
6 each of Over Unders (partner 1 planks, partner 2 jumps over – partner 1 bridges, partner 2 crawls through)
200m Run
– Run together in pairs.
(5min) Double Under Prep
Review the Double Under if needed with a few drills
Then perform:
5-10-15-20-25-20-15-10-5
workout prep
(10 minutes)
Max effort weight 1-arm farmers walk x 2 rack length walks (down and back twice)
get 3-4 attempts each side then prep equipment for wod.
workout
Metcon (AMRAP – Rounds and Reps)
Rx+ 20 minute amrap
50 Double Unders
2 rack lengths 1 Arm Farmers Carry 70/53 kB’s
200m Run
Metcon (AMRAP – Rounds and Reps)
RX
40 Double Unders
2 rack lengths 1 Arm Farmers Carry 53/35 kB’s
200m Run
AMRAP 20min
Metcon (AMRAP – Rounds and Reps)
Fitness: amrap 20 minutes
50 Single Unders
2 rack lengths 2 arm Farmers Carry with light kB’s
200m Run