CrossFit Basinview – CrossFit
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: https://youtu.be/k39-hSob6r8
10 Beat swings
Gymnastics
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
Metcon
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