CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3 rounds
-200m Run
-30s Scap pulls /Scap push
-30s Hollow rocks
B. Mobility
Cat/Cows
60s
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
Gymnastics
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
Metcon
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