CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

Continuous Tabata

*2 intervals per movement

-Bike or Row or Ski

-Rotating Scorpions

-Hollow body banded lat pull down

-L-hang from pull-up bar

B. Gymnastic drill

5 sets

3 Box lat to fly

2 Jumping lat to fly with transition over the bar


A: Metcon (5 Rounds for reps)

5 sets

10 CTB

Max reps Bar Muscle-up

60sec easy bike

Time allotted: 12mins


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 18 minutes

75 TTB

50 Cal Row

25 Over unders 30″/24″

Team Version

You go, i go

AMRAP 18mins

75 TTB

50 Cal Row

25 Over unders 30/24″

*Anytime you switch a partner into the work out both partners must complete 7/5 push-ups to continue.

Cool down

Easy 3-5 minute row

MaCkenzie press up

5-10 reps, hold the top position for 3-5 seconds