Wedensday
Basin CrossFit – CrossFit
Warm-up
8min) With a light plate (15/10lbs), as a group:
20 Fast Feet
20 Lateral Fast Feet (both sides)
20 Two footed Fast Jumps
20 Two footed Lateral Jumps across the plate
10 Steering Wheels
10 Press + 5sec Hold at top of Press
10 Walk across the plate — start in a plank position on one side and walk up and over the plate to the other side. Feet stay planted.
10 Lying Overhead Plate Reach
(7min) Hip/Shoulder Prep and Mobility
10 Hip Capsule Stretch each side
10 Wall Slides
10 Pigeon Poses — (5 each side) — Hold 3sec each side then switch. Make it more dynamic.
1-2 Rounds (time permitting)
Wod prep
With a Barbell in a Front Rack Position, stepping onto a 24/20” Box, perform:
4 alternating Step Ups
5 Sets
* Do the first set with the empty Barbell and then add weight after that each set if possible.
then:
6 KB Swing
6 Step ups + 4 Box Jumps
1-2 Rounds
wod
Metcon (AMRAP – Reps)
rx+
30 KB Swing (53/35)
10 Step Ups + 8 Box Jumps (30/24″)
AMRAP 12min
Metcon (AMRAP – Reps)
30 KB Swing (53/35)
10 Step Ups + 8 Box Jumps (24/20″)
AMRAP 12min
Metcon (AMRAP – Reps)
fitness
30 KB Swing
10 Step Ups
AMRAP 12min
competitors
Strict press (2-2-2-2-2-2)
Metcon (No Measure)
Pull-up complex
5 strict, 5 kipping, 5 chest to bar, 5 bar muscle ups
– take 4 attempts to get as far into the complex as possible without coming off the bar.
Every minute for 10 minutes:
30 double unders + 5 Push jerks (185/125)