Basin CrossFit – CrossFit


(5min) In partners with a MB, perform 10 reps of each:

Chest Passes

Overhead Passes

Side Tosses

Squat then pass to partner

Throw to partner, do a Burpee

(10min) Handstand and Toes to Bar practise:

30sec Handstand hold ——-> scale up or down as needed

10sec rest

30sec Hanging L-Sit hold on pullup bar ——> scale to Hanging Tuck hold

10sec rest

2 rounds

4 Wall Climbs ——> scale to half Wall Climb (climb as far up as you can go)

4 Strict Toes to Bar ——> scale to Knee Tucks

2 rounds

4 Kipping HSPU ——–> scale to attempts or Pike Pushups (in a down dog position, drive head directly towards ground)

4 Kipping Toes to Bar ——–> scale to Lying Legs to Pole

2 Rounds

Wod prep

(5min) As a group, review the Thruster with a barbell:

Front Squat/Press/Push Press, Squat Stance/Thruster

(15min) Prep for workout:

5 Thrusters

4 Toes to Bar


3 rounds

* Add load each round.

* Rest as needed.

* Scale accordingly.


Metcon (AMRAP – Rounds)

RX+ emom: as long as possible


6 Toes to Bar

7 Thruster (95/65lb)

Metcon (AMRAP – Rounds)

RX emom: as long as possible

5 BB Push Press


6 Toes to Bar

7 Thruster (65/45lbs)

Metcon (AMRAP – Rounds)

Fitness Emom: as long as possible

6 BB Push Press


6 situp

6 Thruster (45/35lbs)


Bench Press (5-5-5-5-5)

Ring Rows (5 x 15 (last one is a ME reps))