CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3min Row or Bike @increasing intensity on each min

B. Specific

1 set

-30sec T-spine squat rotation*

-5/side Jumping Bulgarian split squats

-5 Tempo Back Squats/Air squats @4.3.X.0

*https://www.youtube.com/watch?v=M0ftGdILi78

Weightlifting

A: Back Squat (7 x 5 @80%)

Time allotted 20mins

Metcon

B: Metcon (Time)

3 rounds

800m Run

30 Weighted Sit-ups 1×50/35lbs

30 DB Step-up over @24″/20″ + 1×50/35lbs
Cap 20mins

Cool down

Walk 200m as a group

McKenzie Press ups

10 total reps

Hold extension position on last rep for 10-20 seconds

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