CrossFit Basinview – CrossFit
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