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