CrossFit Basinview – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

3min Row or Bike @increasing intensity on each min

B. Specific

2 sets

5 Deadlifts @ ascending

10 Banded lat Pulldown

10 Jumping lunges


A: Metcon (No Measure)

EMOM 24minutes

1. 16-20 DB Front rack lunges @ 2 x 50/35lbs

2. 10-15 Deadlift @225/155lbs

3. 10-15 Burpee over the bar

A1: Metcon (AMRAP – Rounds and Reps)

Team Version

Classic you go, i go

Round for round

AMRAP 24mins

12 DB front rack lunges@ 2 x 50/35lbs

9 Deadlift @225/155lbs

6 Burpee over the bar

Cool down

Child’s pose


Quadruped shoulder stretch, left


Child’s pose


Quadruped shoulder stretch, right