CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

2 rounds @increasing intensity on each round

2 minutes Row or Bike

5 Inch worms

5/5 Dead bug (Hold every rep for 3 seconds)

B. Mobility

Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side


C.Specific Gymnastic

Elevated arch to hollow drill

3 x 5

Hold every rep for 2 seconds


A: Metcon (No Measure)

EMOM 10minutes

Odd: Hollow body lat pull down hold

Even: 6-10 Strict Pull-ups


B: Metcon (No Measure)

EMOM 8minutes

6-10 Bar facing Burpee + 6-10 TTB

Rest 3minutes

EMOM 8minutes

8 Ground to OH @ 75/55lbs + 2-4 Bar Muscle-ups

Cool down

relax and chat 2-3 minutes

Kneeling tricep stretch

Kneeling delt stretch

Seated shoulder extension stretch