wedensday
Basin CrossFit – CrossFit
Warm-up
With a Jump Rope perform 15-20 reps of each:
Single Jumps
Scissor Jumps
Jumping Jack Jumps
Running Jumps (like you are running on the spot)
10 Singles + 5 Double Unders x 2
15 Double Unders x 2
– In between every few variations, perform a different version of hand pivoting movements over the jump rope.
– Keep them moving as much as possible without stopping.
(5min) Ankle/Calf + Shoulder Prep
Foot/Ankle Stretch Drills
3 Up and Down Quick Back Bridge
30sec Pole Stretch Each Side
2 Rounds
Wod prep
1 minute hs hold
5 strict pullups
5 strict hspu
5 kipping pullups
5 kipping hspu
5 butterfly pullups
1 sub max warmup set of pullups
wod
Metcon (AMRAP – Rounds)
rx+
Buy In: 75 pull-ups
With remainder of the time:
45 Unbroken Double Unders
15 Handstand Pushups
AMRAP 20min
Metcon (AMRAP – Rounds and Reps)
Buy In: 50 pullups With remainder of the time:
45 Unbroken Double Unders
15 Handstand Pushups
AMRAP 20min
Metcon (AMRAP – Rounds)
Buy In: 75 ring rows With remainder of the time:
45 single Unders
15 pushups
AMRAP 20min