1
Jul
Wedensday (day3)
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 rdsC&J 3 x 1 @ 75% + 5-7 strict hspu
3rds 2-position clean @ 65%+ (knee, hip)+10 wallballs
3rds cln deadlift 3 x 3 @ 90% + 7 burpee box jumps
conditioning
Metcon (Distance)
7 minute amrap
row 1k
45 hspu
Extra Work
Metcon (AMRAP – Rounds)
20 minute amrap:
50 meter down and back super heavy walking sled push
20 double kb snatches 35/19