CrossFit Basinview – CrossFit

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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

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