CrossFit Basinview – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

Amrap 6 minutes

12 In and out squats

10 Squat clean wall balls

8 Banded lateral hops (4per side)

B. Mobility

Quadruped rear shoulder stretch

30sec/side

https://youtu.be/eYovIztVZos

C. Specific

3 sets

7/7 Cossack squats

7 Glute bridge + DB floor press

8/6 Cal Machine @hard

Metcon

A: Metcon (Time)

50-40-30-20-10

Air Squats

Hand release Push-ups

Cal Row, Bike or Ski

Every 2 minutes, stop and perform:

5 DB Burpees @ 2×50/35lbs

*Starting on 0:00

Score: Time

TC: 35mins
Beginner:

50-40-30-20-10

Air Squats

Hand Elevated Push-ups

25-20-15-10-5 Cal Row, Bike, Ski

Every 2 minutes, stop and perform:

3-5 Burpees

*Starting on 0:00

Intermediate

50-40-30-20-10

Air Squats

Push-ups

Cal Row, Bike, Ski (reduce reps as needed)

Every 2 minutes, stop and perform:

3-5 DB Burpees @ 2×50/35lbs

*Starting on 0:00

COMP:

50-40-30-20-10

Air Squats

Hand release Push-ups

Cal Bike

Extra Accessory

Metcon (No Measure)

3 sets

12 KB Swing @24/16kg

rest 30 sec

30 sec Plank plate drag

Res 30 sec

()