CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3mins Row or Bike @increasing intensity on each min
B.Mobility
T-spine sweep
10/10 rotations
https://youtu.be/eH2hPNcjyOc
C. Specific
3 sets
3-pos clean pull
3 muscle clean
5 BB elbow rotations
5 push press
Weightlifting
A: Clean and Jerk (6 sets 3-positions Clean + Jerk @50-60% of 1RM)
6 sets
3-positions Clean + Jerk
Time allotted: 12-15mins
Metcon
B: Metcon (Time)
2 rounds for time
100 Double unders
100 Air Squats
10 Power cleans @ 70%
Time cap: 15mins
Cool down
Bike or walk 3 minutes
then
Adductor rock back
5-8/side