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

Monday

22
Aug

Monday

Basin CrossFit – CrossFit

Warm-up

Run 100m

10 Jumping Pullups

3 Rounds

20 Mountain Climbers

10 Ring Rows

2 Rounds

Run 200m

10 Pullups —— Or 6 Jump to Slow Negative Lowers

1 Round

(5+min) Dynamic Mobility

10 each side Single Leg Deadlift with No weight

10 each side Supine Bridge Plus Reach

10 Up/Down Lying Glute Raise

30sec each side – With a lacrosse ball, trace slowly around shoulders blades both sides (go into lats too)

Wod prep

4 Over Unders

2 Strict Pullups —— Ring Rows

6 Over Unders

4 Strict Pullups —— Ring Rows

8 Over Unders

6 L-Pullups —— Chest to Bar Pullups —— Ring Pullups

wod

Metcon (Time)

Rx+

50 L-Pullups

Every time you break, perform:

6 Over/Unders

50 Strict Pullups

Every time you break, perform:

6 Over/Unders

Metcon (Time)

RX

50 Strict Pullups

Every time you break perform

6 Over/Unders

50 Chest to Bar Pullups

Every time you break perform

6 Over/Unders

Metcon (Time)

40 Strict Ring Rows

Every time you break perform

4 Over/Unders

40 Ring Pullups

Every time you break perform

4 Over/Unders

competitors

Strict press (3-3-3-3-3)

Metcon (Time)

4 Rounds for time:

15 calorie Bike

15 GHD sit ups

5 Hang Squat Cleans (225/155)

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