CrossFit Basinview – CrossFit

Warm Up

EMOM 8

Cardio

Samson Lunge

4 scap, 4 beat, 4 pull

OH DB Lunge (light)

Metcon (3 Rounds for time)

3 rounds for time of:

Run 800 m

Single Arm Dumbbell Overhead Lunge, 90 feet

6 Muscle Ups

Cap 24
Subs for Run: Row/Ski 1000m, Bike 2400m

Subs for MU: 6 Burpee Pull Ups, or 3 RC, or 12 CTB

Accessory

3-4 sets

8-12 reps

Tempo Close Grip bench Press

(1 sec pause at lock out, 1 sec pause on chest)