18
Oct
Tuesday
Basin CrossFit – CrossFit
Warm-up
1 Length gym Handstand Walk
— scale to 10 Wall Walks, Cherry Pickers , or Walk as high up the wall as they can.
2 L-Rope Climbs or 5 L- Pullups
— scale to Dead Hang Pullup (with or without band) or normal Rope Climb
3 Strict Weighted Ring Dips
— scale to Band Strict Ring Dips or Negative Ring Dips
4 Inverted burpees
— scale to 5 Candlesticks — roll to get up
5 Handstand Forward Rolls
— scale to Forward Rolls
6 Bar Circle-ups
— scale to 6 Skin the Cats or Attempts on Rings
7 Triple Unders
— scale to 14 Attempts, or Double Under Attempts
8 Pistols with Load
— scale to Pistols or Assisted Pistols
Wod prep
warmup back squat 4 x 5
wod
competitors
Metcon (7 Rounds for weight)
rx+ / rx
Back Squats
5-5-3-3-1-1-10
Metcon (6 Rounds for weight)
fitness
3-3-3-3-3-3
Metcon (Time)
For time:
27-21-15-9
Row (calories)
Toes to bar