tuesday

Basin CrossFit – CrossFit

Warm-up

jog 400

then:

1. Band Complex: Internal Rotation/External Rotation + Stretches Lats/Pecs

2. Hold Back Bridge for 1min

3. 2 x Max Hold with Heavy Set of DB’s with 30sec rest between sets.

Wod prep

review mups and decide on number of reps or scale for the wod. You may use all levels of progressions in the wod

wod

Metcon (Time)

rx+

Run 800m

20 Muscle Ups

2 Rounds

Metcon (Time)

rx

Run 800m

12 Muscle Ups

2 Rounds

Metcon (Time)

fitness

Run 400m

10 Jumping Chest to Bar Pullups

3 Rounds

competitors

Metcon (Time)

5 Rounds for Quality:

10 DB Bench

10 Strict Pull ups