CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
EMOM x 9
1. 60sec Bike or Row @ nose breathing
2. 30sec Banded good mornings
3. 30sec low box jumps
B. Specific
3 sets
-30sec Low box runners
-10 Alternating Cossack Squats
-5-7 Explosive push-ups
Metcon
A1: Metcon (Time)
2 rounds
150 Double-unders
75 Wall Balls @20/14lbs
50 Burpees
Time cap: 25mins
Scaling Options:
Beginner:
2 rounds
100 Single-unders *attempting a double under every 20 reps
50 Wall Ball @light
30 Burpees
Intermediate:
2 rounds
75 Double-unders
50 Wall Ball @20/14lbs
30-50 Burpees
COMP:
For time
100 Double-unders
50 Wall Balls @30/20lbs
30 Burpees
50 Wall Balls @30/20lbs
100 Double-unders
A2: Metcon (Time)
Team Version
You go, I go
For time
600 double unders
300 wall balls 20/14lbs
200 Burpees
Extra Accessory
Metcon (No Measure)
3mins of
20sec Jog
40sec walk
Half kneeling hip flexor stretch
1min per side