Basin CrossFit – CrossFit


As a big group/or two smaller groups, perform a 400m Indian run with 2 balls per group.

(5min) Hip/leg prep

For each direction perform 10-20 reps.

Wall facing both directions – lateral swings

Forward facing swings (wall by side)

Backwards swings (wall facing)

Ankle circles

Hip Circles (up and over fence but more dynamic)

(10min) Running warmup

Then, in partners with thick bands, do some resisted running work:

Partner 1 holds the band around partner 2’s waist and vice versa. Each perform in ‘I go, you go’ fashion:

5 x 50m Heavy resistance + 50m moderate resistance

Then perform:

5 x 50m Sprints from a crouched position

* Use 80-90% effort

* While partner 1 is walking back, partner 2 performs their effort and so on.

Wod prep

(10min) Prep for pullups as a group

Jump up, swing, twist body and stretch out shoulders for 15-30sec.

Then perform:

10sec Hold chin over the bar + 3 jump up slow lower negatives

Rest 1-2min

10sec Hang + 3 strict pullups (SCALE back to slow lower negatives)

Rest 1-2min

2 Rounds

* For round 1 use a supinated (palms facing body).

* For round 2 use your regular grip (whatever that is) AND use your workout modification for the second part. So, if you are doing ring rows, you should perform the 10sec hold at the bottom of your rings.

* Competitors perform chest to bar strict pullups for round 2.


Score as Rxd or scaled. Post scaled numbers.

Metcon (AMRAP – Reps)


Odd Min: 200m Run

Even Min: 7 Strict Chest to Bar Pullup


Metcon (AMRAP – Reps)


Odd Min: 200m Run

Even Min: 7 Strict Pullup


Metcon (AMRAP – Reps)


Odd Min: 100m Run

Even min: 7 Strict Ring Rows