Tuesday – Basin CrossFit
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Tuesday

19
Aug

Tuesday

4 rds :
10 x push-ups
10 x arm circles

4 rds:
Supine rows x 10
Lat stretch x 20 sec (2l/2r)

Strength: 10 mins to establish 3rm strict press

Then : 5 x 5 weighted feet elevated ring push-ups

Wod:
1:00 – 1 strict press/ 1 strict pull-up
2:00 – 2 strict press / 2 strict pull-up
3:00 – 3 strict press etc…………

Once you get to 10:00 start your descent back down w/ push press & Kipping pull-ups

9:00 – 9 strict press / 9 strict pull-ups
8:00 etc……

If you can make the whole ladder, congrats your awesome. Don’t cheat yourself by holding back on the 3rm.

Extra work: row 3k & accumulate 15 mins of handstand holds and walks practice.

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