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
Push-up plank to shoulder extension on parallette or plates or boxes
10 repetitions
https://www.youtube.com/watch?v=FBqJU7k6-w8
C.Specific
1 set
-3-5 pause dips
-3-5 pause push press
*Work on pulling down with a straight torso to the bottom position and barbell acceleration out of the dip
Weightlifting
A: Push Press (4 x 4 @72-80%)
4 @72%
4 @77%
4 @75%
4 @80%
Time allotted: 12mins
Metcon
B: Metcon (Time)
15-12-9-6-3
DB Squat @2×50/35lbs
DB Facing Burpees
Rest 2mins
3-6-9-12-15
DB Squat @2×50/35lbs
DB Facing Burpees
Time cap: 17mins
Cool down
Easy walk 200m
Pigeon Stretch
Box Quad Stretch