CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

EMOM x 9

1. 60sec Bike or Row @ nose breathing

2. 10-15 wall balls

3. 5-10 Snatch grip bent over rows

B. Specific

-3 Banded oscillations*

-5 Beat swings

-5 Jumping back squats

-5 push press

-5 cal bike sprint

*https://youtu.be/P9QVvhyBTdM

C. Ramp up

-Front squat

-STO

Metcon

A: Metcon (Time)

For time

20-15-10-5 Front Squat

20-15-10-5 Shoulder to overhead

20-20-20-20 CTB

Mens weights: 115-135-155-185

Womens weights: 75-95-105-125

Time cap: 20mins

Metcon (Time)

Team Version

Synchro style

For time

20-15-10-5 Synchro Front Squat

20-15-10-5 Sychro S2OH

20-20-20-20 Synchro CTB

Mens weights: 115-135-155-185

Womens weights: 75-95-105-125

Cool down

Easy bike 3-5 minutes

Roll out quads and adductors

then

Side lying Quad stretch

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