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

saturday

29
Oct

saturday

Basin CrossFit – CrossFit

Warm-up

10min) Shoulder Prep

Min 1: 30sec Handstand Hold — QUICK SCALE: Plank

Min 2: 30sec Handstand Hold + 2 Negative HSPU — QUICK SCALE: Plank + 4 Get Up Get Downs

Min 3: 4 Wall Walks

Min 4: 45sec of Half Handstands (or full if people can) — QUICK SCALE: Attempts

Min 5: Rest

Min 6: 10 Kipping Swings on Pullup Bar

Min 7: 10 Kipping Swings + 5 Knee Raises (focus on pulling down and back with arms)

Min 8: 5 Strict Toes to Bar — QUICK SCALE: Strict Leg Raises Hanging OR Lying on back

Min 9: Max Set Toes to Bar — QUICK SCALE: Lying Toes to Bar

wod

Metcon (Time)

rx+

In Partners perform in ‘I go, you go…’

100ft Handstand Walk

50 Toes to Bar

5 Rounds

* Break up movements between each other however you like.

* One person working at a time

Metcon (Time)

rx

In Partners perform in ‘I go, you go…’

30 Cherry Pickers

40 Toes to Bar

5 Rounds

* Break up movements between each other however you like.

* One person working at a time

Metcon (Time)

fitness

In Partners perform in ‘I go, you go…’

30 Get Up Get Downs

40 Lying Toes to Bar

5 Rounds

* Break up movements between each other however you like.

* One person working at a time.

Metcon (Time)

fitness

In Partners perform in ‘I go, you go…’

30 Get Up Get Downs

40 Lying Toes to Bar

5 Rounds

* Break up movements between each other however you like.

* One person working at a time.

competitors

Power Snatch (2-2-2-1-1-1)

Handstand Push-ups (50 strict)

Leave a Reply