Basin CrossFit – CrossFit


1. Hold a Plank for 1min — Every 10sec, perform 1 Pushup.


2. Hang on the Pullup Bar for 1min — Every 10sec, perform 1 Pullup. QUICK SCALE: Jump chin over the Bar.


3. Hold Legs off the ground for 1min (Mimic the position at the start of a Parallete Heel Touch ) — Every 5sec, perform 1 Heel Touch.


(15min) Inverted Prep

1min Handstand Hold — QUICK SCALE: Plank or Walk Feet up Wall.

* This should be challenging. Do Wall Facing or Free Standing to increase difficulty.

10 Hand Releases in a Handstand Hold — Do this in partners so you can assist each other if needed.

10 Handstand Plate Walks — With plates on either side of your hands, walk your hands up onto the plates one at a time, then walk them down. Use 15/25 or 45lb plates. QUICK SCALE: 5 Hand releases with feet/knees on a Box.

2-3 Handstand Walking Attempts each — In partners, assist each other by supporting their legs while they attempt to walk. QUICK SCALE: 5 Box Round the World Walks.

2min AMRAP Strict Handstand Pushups — QUICK SCALE: Negative Lowers or a really challenging Box Pushup.

Wod prep

(5min) Pullup Prep — As a Group:

15 Jumping Pullups

12 Kipping Swings

9 Jumping Chest to Bar Pullups

6 Strict Pullups or Jump to Negative Lowers

3 Gymnastics Kipping Pullups (no Butterfly here)

(5min) Prep for Workout

Max attempt Handstand Walk for distance

5 HSPU — Kipping

5 Pullups — any which way


Metcon (Time)


100ft Handstand Walk

10 Handstand Pushup

10 Pullup

5 Rounds

Metcon (Time)


60ft Handstand Walk

10 Handstand Pushup

10 Pullup

5 Rounds

Metcon (Time)


10 Get Down/Get Ups

10 Pike Pushups

10 Ring Rows

5 Rounds


Metcon (AMRAP – Rounds and Reps)

Every 4 minutes complete 3 rounds:

15 Wallball

15 Toes to bar
– Goal is to complete the 3 rounds of assigned work within the 4 minute cutoff. Continue until you are no longer able to finish the work within the allotted time. 16 minute cap, as we do not want any excessive volume.