CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

EMOM 4minutes

Odd: Bike/Row/Ski

Even: 1 Burpee every 3,5,7 sec

B. Mobility

PVC dislocates, 60sec

C. Specific

3 sets

3 Inch worms

5 Hollow body lat pulldown:

10 Beat swings


A: Metcon (No Measure)

Bar muscle ups technique and progressions

Beat swing

Kip Swing

Lat to Fly

Glide swing

Hip to bar

Jumping BMU
Time allotted: 10mins


B: Metcon (Time)

4 rounds for time

20 Alternating DB snatch 1x 50/35lbs

15 Pull-ups

Rest 3minutes

3 Rounds

10 Devil Press 2x 50/35lbs

10 CTB

Rest 3minutes

2 rounds

10 DB burpee to power clean 2x 50/35lbs

10 Bar Muscle-ups
Time cap: 30mins

Cool down

Walk an easy 200m

Forearms roll out with lacrosse ball or foam roller