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

Monday

21
Aug

Monday

Announcements

Basin CrossFit Friend Day! August 26th

Basin CrossFit – CrossFit

Warm-up

In partners, with a rower:

5 min AMRAP – 200m alternating supinated and pronated grip rowing

Grab a pair of light metal plates (2.5-5lbs) and perform:

Shoulder warmup complex 1

Wod prep

Pullup progression

10 pronated ring rows

10 supinated ring rows

10 scap pull ups

10 kip swings

Review grip variations

Warmup

5 pull up negatives (scale to jumping plus a negative)

5 bodyweight pull ups (kipping or strict) (scale to barbell on rack standing pull ups)

Add weight & perform all sets

wod

Weighted Pull-Ups (5 x 3)

RX/RX+

weighted pull-up

3-3-3-3-3

Pull-ups (5 x 3)

Fitness

assisted/

strict pull-up

3-3-3-3-3

Finisher

competitors

Metcon (AMRAP – Reps)

As many reps as possible in 7 minutes:

50 double unders

10 Overhead squats (135/95)

Metcon (Time)

10 Rounds for Time:

250m Row

– rest 2 minutes

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