30
Jun
Tuesday (DAY 2)
Basin CrossFit – CrossFit
BCF core & shoulder activation warmup (No Measure)
3 rds
Jumping jacks x 20
inch worms x 5
5 rds
High plank hold x :30
shoulder circles x 10
5 rds
superman hold/rock x :30
hip circles
3 rds
TGU x 3 e/s
v-up x 10
Gymnastics
Mup/Pullup skill work
7 minute Muscle up ladder 1-2-3-4-5-etc…..
for 7 minutes perform strict mups in sets of 1,2,3,4…… until you cant do them unbroken. Once you hit your max use remainder of time to work on the regression of the movement (banded strict)
7 minute mup accessory work
7 minutes to practice the accessory movement(s) needed most for your mup.
IE: wide outs archers, dips, transitions, skin the cats
7 minute kipping practice
practice your kipping motion
IE:
bottled kips, wtd kips, kip and pull, hips to bar/rings
Weightlifting
Metcon (Time)
800 meter run
10 snatches @ 50%
50 pushups
400 meters
10 snatches @ 50%
25 pushups