CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3mins Easy Ski/Bike/Row/Run @nose breathing
-at the top of each min, breath hold for 3-5sec and resume with nose breathing.
B. Mobility
Rotating 90/90 Hip stretch
60sec
C. Specific
-10 Hollow body rocks
-10 Full squat T-spine rotation
-10 Prone Angels
-5/leg Deficit Front Rack Lunges @45lbs plate for the deficit
Metcon
A: Metcon (AMRAP – Rounds and Reps)
3 x AMRAP 8 minutes
5 Deadlift @275/185lbs
10 Burpee Pull-ups
Rest 2 minutes between amraps
*Continue where you left off on each amrap for one running score.
Scaling Options:
Beginner:
3 x AMRAP 8 minutes
5 Deadlift @moderate-heavy
10 Burpees + 10 Body rows
Rest 2 minutes between amraps
Intermediate:
3 x AMRAP 8 minutes
5 Deadlift @225/155 lbs
10 Burpee Pull-ups
Rest 2 minutes between amraps
COMP:
4 x AMRAP 3 minutes
2 Deadlift @295/175lbs
4 Burpee Pull-ups
Rest 1 minutes between amraps
A2: Metcon (AMRAP – Rounds and Reps)
Team Version
Alternating teammates round for round, with one person working at a time.
AMRAP 30mins
2 Deadlift @275/185lbs
4 Burpee Pull-ups
Extra Accessory
Metcon (Time)
!Calorie Challenge!
Get to 100 calories as fast as possible
Every 60 seconds stop and perform 8 slam balls