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

10 rotating scorpions

20 hollow rocks

B. Specific

2 sets

-5 Barbell elbow rotations

-5 Strict Press

-5 pause air squats


A: Metcon (Weight)

5 sets

5 Seated DB Press 1 1/2

30 Fast Banded Press

*Hold 3 seconds at forehead level in the descent

Rest 60sec

Time allotted: 10mins


B: Metcon (Time)

3 rounds

400m Row or Bike 1,000m

800m Run

60 seconds recovery Air Squat*

*1 squat every 3 sec for 60sec

Time cap: 20mins

Cool down

Roll out calves and quads