12
Jan
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