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