CrossFit Basinview – CrossFit

Warm up

EMOM 8

Cardio

Floor Sweepers

Dead Hang

Push Up to DD

Part 1

EMOM 12 for quality

3 Strict Chin-ups*

10 Single Arm DB Shoulder Press (5/side)

5 Strict Toes-to-bars

*Use weight if needed. Use negatives if you don’t have pull ups yet. No bands allowed.

Part 2 (partner wod)

AMRAP 20

Row 500m

30 Russian Kettlebell Swings 72/56

Break up work evenly

Sub are bike 1200, Run 400m, Ski 500m