CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

-200m Run

-30s Scap pulls /Scap push

-30s Hollow rocks

B. Mobility



C. Gymnastic Drill

Body position drill

Jumping lat to fly

3 x 6-10

Points of performance:

– Legs are glued together

– Abs are contracted as soon as your feet leave the box

– Lats are engaged by pushing against the bar

– Your whole body is moving as one


A: Metcon (No Measure)

Bar Muscle up Practice:

4-6 sets

3 Jumping Lat to Fly

3 Jump to BMU swing (glide)

3 BMU*

* Or modification

Time allotted: 10 minutes


B: Metcon (Time)

5 rounds for time

5 strict CTB chin-ups

400m Run

10/arm DB Snatch @50/35lbs

Buy out: 40 Single arm OH lunges @50/35lbs

Time cap: 25mins

Cool down

Foam roller Lat stretch

1 x 10 reps/side