CrossFit Basinview – CrossFit
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