CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
400m Run, 500m Row/ski, 1,000m Bike
-Gradually building pace from easy to hard
B. Mobility
Shoulder Hip Ext
3 x 20s on/10s Off
https://youtu.be/wW-GAz2CTCM
C. Specific at gym
2 sets
-jog 100m
-12 Alternating unweighted step-ups/Lunges
-8 Wall balls
– 4/4 Shoulder to OH with DB
C. Specific at home
2 sets
-50ft / 20sec butt kicks
-12 Alternating unweighted step-ups/Lunges
-20sec Nose to wall HS hold / Downward Dog
Metcon
A: Metcon (Time)
“Karen”
150 Wall balls 20/14lbs
Rest 1min
5 rounds
400m Run
30 DB Step-ups @50/35lbs x 1
30 Single arm DB STO @50/35lbs x 1
*If you have a vest you can wear it
Team Version
One person working at a time other than the run, complete the following (both athletes run together):
“Partner Karen”
150 wall balls 20/14lbs
Right into
2Km Run
150 DB Step-ups @50/35 x 1
150 Single arm DB STO @50/35 x 1
*If you have a vest you can wear it
Right into
“Partner Karen”
150 wall balls 20/14
Modification
Wallball
-Single DB Thruster
-Object Thruster
Run
-500m Row,ski, 1,000m Bike
-40 Lateral speed skater hops
Accessory
Metcon (No Measure)
Cool down
Row 500m @ S/M 16-20
Cool down at home
Walk around your bloc, take a breather!
Towel calf stretch