CrossFit Basinview – CrossFit

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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

Metcon

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

into

Quadruped shoulder stretch, left

Into

Child’s pose

Into

Quadruped shoulder stretch, right

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