15
Jul
Wedensday
Basin CrossFit – CrossFit
Warm-up
20 minutes to do mobility warmup then work on handstand walks
BCF mobility (No Measure)
200 meter run
lunge and twist x 20
toe touch x 20
kicks x 20
squats x 20
tea cups x 3 l/r
pushup x 10
judo pushup x 10
inchworm x 5
200 meter run
BCF handstand walking progression
In a figure 8 path you will walk on your hands to the wall, down half the rack on the wall, out from the rack, back down to the rack and the opposite direction down the wall.
Weightlifting
Metcon (Weight)
strength: 2mom x 9 rds (18 minutes)
3 rds snatch 3 x 1 @ 77% + 5-7 strict pullups
3rds 2-position snatch @ 65%+ (knee, hip)+ 7 c2b
3rds snatch deadlift 3 x 3 @ 95% + 3-5 bar mups
conditioning
Metcon (Time)
conditioning: 21-15-9
row for cals
dips
Extra Work
Metcon (AMRAP – Rounds)
20 minute amrap:
50 meter down and back super heavy walking sled push
10 double kb overhead squat