Monday
Basin CrossFit – CrossFit
Warm-up
Run 100m
10 Jumping Pullups
3 Rounds
20 Mountain Climbers
10 Ring Rows
2 Rounds
Run 200m
10 Pullups —— Or 6 Jump to Slow Negative Lowers
1 Round
(5+min) Dynamic Mobility
10 each side Single Leg Deadlift with No weight
10 each side Supine Bridge Plus Reach
10 Up/Down Lying Glute Raise
30sec each side – With a lacrosse ball, trace slowly around shoulders blades both sides (go into lats too)
Wod prep
4 Over Unders
2 Strict Pullups —— Ring Rows
6 Over Unders
4 Strict Pullups —— Ring Rows
8 Over Unders
6 L-Pullups —— Chest to Bar Pullups —— Ring Pullups
wod
Metcon (Time)
Rx+
50 L-Pullups
Every time you break, perform:
6 Over/Unders
50 Strict Pullups
Every time you break, perform:
6 Over/Unders
Metcon (Time)
RX
50 Strict Pullups
Every time you break perform
6 Over/Unders
50 Chest to Bar Pullups
Every time you break perform
6 Over/Unders
Metcon (Time)
40 Strict Ring Rows
Every time you break perform
4 Over/Unders
40 Ring Pullups
Every time you break perform
4 Over/Unders
competitors
Strict press (3-3-3-3-3)
Metcon (Time)
4 Rounds for time:
15 calorie Bike
15 GHD sit ups
5 Hang Squat Cleans (225/155)