CrossFit Basinview – CrossFit

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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

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