CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3min Row or Bike @increasing intensity on each min

B. Specific

3 sets

10 Band pull aparts

5/side Bent over Trap 3 raises

5 Hand release push-ups

Weightlifting

A: Metcon (Weight)

Bench Press

5 x 10 @RPE 8/10 or 70%
Time Allotted: 15mins

Metcon

B: Metcon (5 Rounds for time)

Every 4minutes for 20minutes

32 Wall Ball 20/14lbs

400m run

Cool down

Walk 200m

Adductor rockback

2 x 8-10/side

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