CrossFit Basinview – CrossFit
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
Gymnastics
A: Metcon (5 Rounds for reps)
5 sets
10 CTB
Max reps Bar Muscle-up
60sec easy bike
Time allotted: 12mins
Metcon
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