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.