CrossFit Basinview – CrossFit
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
Lats
C.Specific Gymnastic
Elevated arch to hollow drill
3 x 5
Hold every rep for 2 seconds
https://www.youtube.com/watch?v=-gPSotu632Q
Gymnastics
A: Metcon (No Measure)
EMOM 10minutes
Odd: Hollow body lat pull down hold
Even: 6-10 Strict Pull-ups
Metcon
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