saturday
Basin CrossFit – CrossFit
Warm-up
10min) Shoulder Prep
Min 1: 30sec Handstand Hold — QUICK SCALE: Plank
Min 2: 30sec Handstand Hold + 2 Negative HSPU — QUICK SCALE: Plank + 4 Get Up Get Downs
Min 3: 4 Wall Walks
Min 4: 45sec of Half Handstands (or full if people can) — QUICK SCALE: Attempts
Min 5: Rest
Min 6: 10 Kipping Swings on Pullup Bar
Min 7: 10 Kipping Swings + 5 Knee Raises (focus on pulling down and back with arms)
Min 8: 5 Strict Toes to Bar — QUICK SCALE: Strict Leg Raises Hanging OR Lying on back
Min 9: Max Set Toes to Bar — QUICK SCALE: Lying Toes to Bar
wod
Metcon (Time)
rx+
In Partners perform in ‘I go, you go…’
100ft Handstand Walk
50 Toes to Bar
5 Rounds
* Break up movements between each other however you like.
* One person working at a time
Metcon (Time)
rx
In Partners perform in ‘I go, you go…’
30 Cherry Pickers
40 Toes to Bar
5 Rounds
* Break up movements between each other however you like.
* One person working at a time
Metcon (Time)
fitness
In Partners perform in ‘I go, you go…’
30 Get Up Get Downs
40 Lying Toes to Bar
5 Rounds
* Break up movements between each other however you like.
* One person working at a time.
Metcon (Time)
fitness
In Partners perform in ‘I go, you go…’
30 Get Up Get Downs
40 Lying Toes to Bar
5 Rounds
* Break up movements between each other however you like.
* One person working at a time.