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