29
Jul
Wedensday
Basin CrossFit – CrossFit
Warm-up
BCF core & shoulder activation warmup (No Measure)
3 rds
Jumping jacks x 20
inch worms x 5
3 rds
High plank hold x :30
shoulder circles x 10
3 rds
superman hold/rock x :30
hip circles
3 rds
TGU x 3 e/s
v-up x 10
then warmup your clean and jerk with pvc progressions or a empty bar, you may not add weight until time start for 15:00 to establish 1rm
Weightlifting
Metcon (Weight)
15 minutes to establish 1rm clean and jerk
* start clock with empty bar, must “buy” your weights with DU’s
1 du = 1 lb
conditioning
Metcon (Time)
For time: 6:00 cap
75 wall balls
1k row
then: rest 5:00
10 minutes handstand walk for distance
or
accumulate 5:00 handstand hold w/ or w/o wall assistance
Extra Work
Metcon (AMRAP – Rounds)
20 minute amrap:
20 x double kb snatch
50′ sled push