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