Friday – Basin CrossFit
Call Us: 432-599-1415

Friday

2
Dec

Friday

Basin CrossFit – CrossFit

Warm-up

(5min) Tabata to get WARM!

Alternate between:

Mountain Climbers

Dead Bugs

Perform total of 8 rounds, 4 of each exercise alternating.

(10min) Handstand Prep and Shoulder Mobility

1min Handstand Hold — QUICK SCALE: Walk feet up wall or Plank Hold

1min Wall Slides

1min Handstand Hold – Wall facing — QUICK SCALE: Walk feet up wall or Plank Hold

1min Wall Facing Stretch

1min Hand Releases in Handstand — QUICK SCALE: Plank Hand Releases

1min Rest

2 Rounds

Wod prep

(10min) Prep for Workout:

10 Deadlifts

5 Strict HSPU

8 Deadlifts

5 Kipping HSPU — Use Workout modification here.

6 Deadlifts

5 Kipping HSPU

– Add load each round

Then as fast as possible perform 10 deadlifts + 10 HSPU/Press

wod

competitors

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
rx+/rx/fitness

Metcon (AMRAP – Reps)

4 rounds for reps:

(1 minute at each)

– Double unders

– KB swing (70/53)

– Burpees

– Rest

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