CrossFit Basinview – CrossFit

Warm Up

EMOM 8

Spidey Lunge w Twist

Wide Leg Walkouts

V Ups

RDLs

Deadlift (Tempo Deadlift
Go every 2:30 x7
1 x 5 @ 45%
1 x5 @ 55%
5 x 5 @ 65% )

Tempo is (3,0,X,0)

3 sec down, 0 at bottom, explode up, 0 at top

WOD (Checkmark)

Every 2:00 × 12 rounds:

50′ Sandbag Shoulder Carry

50′ DB mixed grips Walking Lunges (One DB overhead, one DB front rack, switch arms every 25’)

15 Russian KB Swings