Tuesday
Basin CrossFit – CrossFit
Warm-up
10min) With a light plate (25/10lbs) as a group
20 Fast Feet
20 Lateral Fast Feet (both sides)
20 Two footed Fast Jumps
20 Two footed Lateral Jumps across the plate
10 Steering Wheels
10 Press + 5sec Hold at top of Press
10 Walk across the plate – start in a plank position on one side and walk up and over the plate to the other side. Feet stay planted.
10 Lying Overhead Plate Reach
Wod prep
60-90 sec. each side overhead banded shouder distraction
Then:
8 Kipping Pull Throughs
7 Negative Pullup Lowers
6 Strict Pullups
5 Kipping Pullups
4 Kipping Pullup + 5sec hold at the top of the Bar (chin over)
3 L-Pullups
2 L-Pullups with MB in Lap
1 sub Max Set Pullup however
wod
Metcon (Time)
Rx+
40-30-20-10
Unbroken Pullup
100ft Handstand Walk
Metcon (Time)
RX
30-20-10-5
Unbroken Pullup
20 Cherry Pickers
Metcon (Time)
fitness
30-20-10-5
Unbroken Ring Row
2 Box Round the World Walks
competitors
Back Squat (5 x 3)
Back squat – build up to heavy triple for the day