wedensday

Basin CrossFit – CrossFit

squat and running day warmup (No Measure)

BCF mobility flow

-Lunge & twist x 20

– toe touch x 20

– high kicks x 20

– side to side x 20

– squat x 20

– tea cups x 3 l/r

– pushup x 10

– judo pushup x 10

– inchworm x 5

Then :

BCF running skill and plyo warmup

-high knees

– butt kicks

– squat jumps

– A skip

– B skip

– power skip

– bounding

– sprint

(No Measure)

8 round tabatta

burpees

kb golblet side to side squats

Back Squat (5 x 5 @ 75% + 5lbs from last week)

last set is a max effort on reps, record this set

Back rack lunge (3 x 20 + 5 lbs from last week)

conditioning

Metcon (Time)

9 round for time

5 thrusters 115/75

3 mups unbroken*

* if you break, 200 meter run

Scaled option is 5c2b + 5 dips unbroken