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

Push-up plank to shoulder extension on parallette or plates or boxes

10 repetitions


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


A: Push Press (4 x 4 @72-80%)

4 @72%

4 @77%

4 @75%

4 @80%

Time allotted: 12mins


B: Metcon (Time)


DB Squat @2×50/35lbs

DB Facing Burpees

Rest 2mins


DB Squat @2×50/35lbs

DB Facing Burpees
Time cap: 17mins

Cool down

Easy walk 200m

Pigeon Stretch

Box Quad Stretch