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