CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

2 Rounds

60 seconds Row/Bike/Run/Ski @Easy

10 In and out squats

10 Samson lunges

B. Mobility

Rotating full squat T spine rotations

60sec

https://youtu.be/w4IdAUSHJUU

C. Specific

2-3 sets

30sec of double unders practice

8-12 wallballs

5-7 pull-ups

5 deadlifts @ascending

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 24mins

100 Double-unders

50 Wall Balls 20/14lbs

50 Pull-ups

50 Deadlift @225/155lbs

KG: 9/6 & 100/70

Score: Rounds + reps
Scaling Options:

Beginner:

AMRAP 24mins

100 Single unders

50 Wall Balls @light

50 Body rows

50 Deadlift @Moderate

Intermediate:

AMRAP 24mins

50 Double unders

50 Wall Balls 16/12lbs

50 Assisted Pull-ups

50 Deadlift @185/125 lbs

COMP:

AMRAP 18 minutes

100 Double unders

50 Wall Balls 20/14lbs

50 Pull-ups

50 Deadlift @225/155lbs

A2: Metcon (AMRAP – Rounds and Reps)

Team Version

You go, i go

AMRAP 24mins

200 Double unders

100 Wall Balls 20/14lbs

100 Pull-ups

100 Deadlift @225/155lbs

Extra Accessory

Metcon (No Measure)

Half Kneeling Med Ball throw

3 x 12 (6/side)

Rest as needed between sets

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