Basin CrossFit – CrossFit
Warm-up (No Measure)
8 rd tabatta of:
Mup/Pullup skill work
7 minute Muscle up ladder 1-2-3-4-5-etc…..
for 7 minutes perform strict mups in sets of 1,2,3,4…… until you cant do them unbroken. Once you hit your max use remainder of time to work on the regression of the movement (banded strict)
7 minute mup accessory work
7 minutes to practice the accessory movement(s) needed most for your mup.
IE: wide outs archers, dips, transitions, skin the cats
7 minute kipping practice
practice your kipping motion
bottled kips, wtd kips, kip and pull, hips to bar/rings
snatch x 21 @ 60%
200 meter run
7 snatches @ %50