Basin CrossFit – CrossFit

(No Measure)

5:00 rowing

8 rd tabatta of:


hollow rocks

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

Metcon (Time)

200 M Run

15 Snatches @ 55%

10 Push ups

400 M Run

10 Snatches @ 55%

15 Push ups

600 M Run

5 Snatches @ 55%

20 Push ups