26
Jul
tuesday
Basin CrossFit – CrossFit
Warm-up
jog 400
then: bcf running drills
then: run 400 hard
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