Thursday

Basin CrossFit – CrossFit

Warm-up

Wod prep

(5min) Review Deadlift for a few reps as a group.

Then, review the Muscle Up, the Handstand Pushup and progressions if needed.

(10-15min) Prep for Workout (Use this part as a skills practice portion)

6-5-4-3-2-1

Deadlift

Muscle Up

Handstand Pushup

wod

Metcon (AMRAP – Reps)

Rx+

5min Deadlifts (365/245lbs)

4min Muscle Ups

3min Deadlifts (265/185lbs)

2min Ring Handstand Pushups

1min Deadlifts (225/155lbs)

Metcon (AMRAP – Reps)

Rx

5min Deadlifts (315/225lbs)

4min Muscle Ups

3min Deadlifts (315/225lbs)

2min Handstand Pushups

1min Deadlifts (315/225lbs)

Metcon (AMRAP – Reps)

Fitness

5min Deadlifts

4min Box Muscle Ups

3min Deadlifts

2min Pike Pushups

1min Deadlifts