CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3 rounds @increasing intensity on each round
-1 min Row or Bike or Run
-30s Scorpions
-5/5 Dead bug (Hold every rep for 3 seconds)
B. Specific
3 sets
-30sec run or row or bike @hard
-5 scap pulls + 5 beat swings
-10 DB good mornings*
*Hug and pin the heads of the DB on the front delts.
Metcon
A: Metcon (Time)
5 rounds
400m Run or 500m Row or 1K Bike
20 Pull-ups
10 DB Cleans @2×50/35lbs
Time Cap: 27mins
Scaling Options:
Beginner:
5 rounds
400m Run or 500m Row or 1K Bike
20 pull-ups
10 DB clean @2×50/35lbs
Intermediate:
5 rounds
400m Run or 500m Row or 1K Bike
20 pull-ups
10 DB clean @2×50/35lbs
COMP:
4 rounds
800m Run
30 Pull-ups
20 DB Clean @2×50/35lbs
Accessory
B: Metcon (No Measure)
EMOM 8minutes
Odd: 10 Leg curl feet on rower + side plank (right)
Even: 10 Leg curl feet on rower + side plank (left)