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
2 rounds
10 Air Squat
10 Double unders
10 KB swing 24-16kg
Metcon
A: Metcon (Time)
For time
50-40-30-20-10
Air Squat
Double-unders
KB swing 53/35lbs
Time cap: 22mins
A1: Metcon (Time)
Team Version
You go, i go
For time
300 Air Squat
300 Double unders
300 KB swing 53/35lbs
Cool down
Easy Bike or walk 200m
Child’s pose into quadruped shoulder stretch.