CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3mins Easy Ski/Bike/Row/Run @nose breathing

-at the top of each min, breath hold for 3-5sec and resume with nose breathing.

B. Mobility

Goblet squat hold + shift

3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set

C. Specific

3 sets @moderate

8 KB swings / Object hip swings

5-10 Shoulder to OH, start with strict press

3-5 Hang squat clean @ empty bar, work their way up towards working weight


A: Metcon (Time)

Buy in: 2K Row

4 rounds

15 Shoulder to OH 95/95lbs

20 Hang squat clean 95/65lbs

Buy out: 2K Row

Time cap: 33mins

Metcon (Time)


You go, I go. One athlete working at a time

Buy in: 3k Row

80 Shoulder to OH 95/95lbs

80 Hang squat clean 95/65lbs

Buy out: 3k Row

Cool down

Chill out and reduce the heart rate for 2-3 minutes


Quadruped Lat roll out

5-10 reps