CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
1min Easy Row or Bike
30sec Full squat T spine rotation
1min Moderate Row or Bike
30sec Dynamic monkey clap: https://youtu.be/7z0xaoABxS4
1min Hard Row or Bike
OR, you can play a game warm up!!!
B.Specific
2 sets
-7 banded w-y pulls
-7 BB good mornings
-7 BB elbow rotations
then
-5 reps of each workout movement
Metcon
A: Metcon (Time)
For time
50 Burpees
50 Thrusters 45/35lbs
50 Kettlebell swings 24/16kg
50 push press 45/35lbs
50 Box jump overs 24″/20″
50 Wall Ball @20/14lbs
Time cap: 22mins
Cool down
Walk 200m
Pretzel stretch
45-60 seconds per side