CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3 sets

30sec Bike/Row/Ski/100m Run

10 Wall Balls

10 Banded T pulls

B. Mobility

Rotating 90/90 Hip stretch

60sec, Rotating back and forth

C. Specific

3 sets @Ascending from an empty bar

5 clean first pull

5 hang muscle clean

5 Front Squats

5 Jerks

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 25 minutes

1 round of complex

2 round of Metcon

Complex @185/125

3 Clean

3 Front Squat

3 Jerk

Metcon

10 Wall ball 20/14

10 Cal Bike/Row/Ski

Score: Total rounds + reps

KG

Complex 85/55

Wall ball 9/6
Scaling Options:

Beginner:

Amrap 25 minutes

1 round of complex

2 round of Metcon

Complex @moderate-heavy

3 Clean

3 Front Squat

3 Jerk

Metcon

8 Wall ball @light

6-8 Cal Bike/Row/Ski

Intermediate:

Amrap 25 minutes

1 round of complex

2 round of Metcon

Complex @155/105

3 Clean

3 Front Squat

3 Jerk

Metcon

10 Wall ball 20/14

8-10 Cal Bike/Row/Ski

COMP:

AMRAP 12

50 Wall Ball @20/14

25 Pull-ups

15 Cal Run on assault runner or 200m Run

A2: Metcon (AMRAP – Rounds and Reps)

Amrap 25mins

While partner 1 completes 2 rounds of the metcon:

Partner 2 completes as many rounds of the complex as possible

Partners will switch after they complete 2 rounds of the metcon and begin on the complex where their partner left off.

Score: Total rounds + reps of the complex

Extra Accessory

Metcon (AMRAP – Rounds and Reps)

Team relay Amrap

6 minutes

Each team member performs

1 shuttle sprint (2 points)

10 slam balls

1 shuttle sprint