Basin CrossFit – CrossFit


(7min) Dynamic Mobility to Warmup

Down the length of the gym perform:

1 Inchworm + 2 Mountain Climbers + 3 Pushups

Bear Crawl back

1 Inchworm + 2 Mountain Climbers + 3 Pushups

Half Handstands back

1 Inchworm + 2 Mountain Climbers + 3 Pushups

Lunge + Hip Flexor Stretch back

(8min) More Shoulder Warmup

Hang on the Pullup Bar for 30sec-1min — While up there, twist around, perform some shoulder shrugs, swings, monkey grip single arm hangs, and anything else you can think of to get your shoulders active.

1min Flexi Swimmer Stretch

Then 2 rounds as a group of:

2 x 6sec count Strict Lower — QUICK SCALE: go as slow as you can.

2 x Strict Supinated Grip Pullup — QUICK SCALE: Use a band or go to a really strict Ring Row.

1 x L-Sit Pullup — QUICK SCALE: Do tuck, or back to the progression before.

Wod prep

(10min) Prep for Workout (as a group)

Run 400m — easy to moderate pace

Then perform:

3 x 3 reps of weighted pullups

* Add load each set, the last set should be your working set.

* For people who don’t have weighted pullups, perform these sets either strict, or as a really strict Ring Row.

Run 200m — moderate to hard pace

Then perform:

2 x 6 Regular Pullups

* Scale to your workout modification here.


Metcon (Time)


200m Run

6 Weighted Pullup (55/35lbs)

5 Pullups

10 Rounds

Metcon (Time)


200m Run

4 Weighted Pullup (45/25lbs)

3 Pullup

10 Rounds

Metcon (Time)


200m Run

5 Ring Rows

5 Jumping Pullups

8 Rounds


Metcon (5 Rounds for reps)

5 Rounds

– in 3 minutes:

10 Front squat (185/125)

10 Box jump hurdles (24”/20″)

Max cal Row

– rest 3 minutes
– Try to stay within 5 calories of whatever score you get on that first round, each time. It is a box jump hurdle, meaning you may not touch the box in anyway to get to the other side.