CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

60sec Row/Bike/Run/Ski @ easy

30sec Air squats

60sec Row/Bike/Run/Ski @ Moderate

30sec Banded W-Y pulls

60sec Row/Bike/Run/Ski @ Hard

B. Mobility

Elevated Banded ankle rocks

2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

C. Specific

2 sets

10/10 banded side steps

5/5/ single leg glute bridge

5 Front rack elbow rotations

10 Pause front squat


A1: Metcon (Weight)

For time

30 Front Squat @70%

Score: Load & Time

TC: 6mins
Scaling options


EMOM x 5

6 Front Squats @Asecending

*This is a good day for newer athletes to gain experience with increased loads.


As written

A2: Metcon (Time)

Time to complete 30 reps


B: Metcon (Time)

For time

21-18-15-12-9-6 CTB

100-80-60-40-20-10 Double-unders

Score: Time

TC: 15mins
Scaling Options:


21-18-15-12-9-6 Body rows

100-80-60-40-20-10 Single unders*

*Attempt a double under every 20 reps


21-18-15-12-9-6 Pull-ups or Assisted CTB

50-40-30-20-10-5 Double unders


As written

Extra Accessory

Metcon (No Measure)

HS Kick up practice

Take 4-10 minutes to practice kicking up to a handstand. Power Monkey Fitness has a great video explaining progressions for kicking up to a handstand without a wall. Check it out, choose your version and practice!