CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
2rounds
1mins Row or Bike @increasing intensity on each min
30sec alternating hamstring scoops
30sec alternating quad pulls
B. Specific
1 set
-5/side KB/DB Single leg RDL + reach
-10 Wall balls
-10 Band abduction glute bridges
-5 Tuck Jumps
Weightlifting
A: Back Squat (5×7@75%)
Time allotted: 15mins
Metcon
B: Metcon (5 Rounds for time)
5 Rounds, each for time
10 Thrusters 95/65 lbs
25 V-ups
10 Bar facing burpees
Rest 1min
Time cap: 18mins
Cool down
Easy 200m walk
+
Adductor Rock back
Kneeling quad stretch