26
Aug
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