21
Aug
Monday
Announcements
Basin CrossFit Friend Day! August 26th
Basin CrossFit – CrossFit
Warm-up
In partners, with a rower:
5 min AMRAP – 200m alternating supinated and pronated grip rowing
Grab a pair of light metal plates (2.5-5lbs) and perform:
Shoulder warmup complex 1
Wod prep
Pullup progression
10 pronated ring rows
10 supinated ring rows
10 scap pull ups
10 kip swings
Review grip variations
Warmup
5 pull up negatives (scale to jumping plus a negative)
5 bodyweight pull ups (kipping or strict) (scale to barbell on rack standing pull ups)
Add weight & perform all sets
wod
Weighted Pull-Ups (5 x 3)
RX/RX+
weighted pull-up
3-3-3-3-3
Pull-ups (5 x 3)
Fitness
assisted/
strict pull-up
3-3-3-3-3
Finisher
competitors
Metcon (AMRAP – Reps)
As many reps as possible in 7 minutes:
50 double unders
10 Overhead squats (135/95)
Metcon (Time)
10 Rounds for Time:
250m Row
– rest 2 minutes