CrossFit Basinview – CrossFit

Warm Up

EMOM 8

Cardio

Dead Hangs

Wide leg Walkouts

3 scap, 3 beat, 3 pull

Metcon (7 Rounds for time)

7 rounds for time of:

Row 500m, or bike 1200m

10 Pull-ups or 1 Legless RC
Cap 24

RC must be leggless up AND down

Accessory

3 rounds. (9min)

Every 90sec alternate between:

Chin Over Bar Hold, 20-30 secs

10-15 Ring Row or banded Pull Aparts