wedensday
Basin CrossFit – CrossFit
Warm-up
Station rotations for 1min each:
Row
Air Squats
Good Mornings
Inchworm + 2 Pushups
Groiners
2 rounds
+
5:00 of coaches choice active stretching
Wod prep
set up workout and perform 5-10 reps of each movement.
chewbacca rx+ (Time)
1km Row
40 Wall Balls (20/14lbs)
50 Box Jumps (24/20-inch)
50 plate Pushups 45/25
50 KB Swing (24/16kgs)
50 MB Clean
1km Row
wod
chewbacca rx (Time)
1km Row
40 Wall Balls (20/14lbs)
40 Box Jumps (24/20-inch)
30 plate pushups Pushups
40 KB Swing (24/16kgs)
50 MB Clean
1km Row
chewbacca fitness (Time)
500m Row
40 Wall Balls (14/10)
30 45lb Plate Jumps
20 20-inch Box Pushups
30 KB Swing (16/12kgs)
40 MB Clean (14/10lbs)
500m Run
competitors
do rx+ progrmming, rest 15 minutes then complete competitors programming.
Metcon (Time)
6 rounds for time:
5 shoulder to overhead (185/125)
10 toes to bar
Shoot for 6 minutes or less. Scale weight if needed to keep s2o reps ub.