CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

2 sets

Jog easy 400m

10 Inchworm walkouts (no push ups)

B. Mobility

Lying front delt stretch 30sec/side

C. Specific

3 sets


-5 pause push-ups (pause 2sec in the plank)

-5 Burpees (1 every 3-7 sec)

*set 1: 200m Run @moderate

*set 2:100m Run @hard

*set 3: 50m Hardest


A: Metcon (3 Rounds for time)

Every 12mins for 36mins

1200m Run

40 Push-ups

20 Burpees

Cool down

Walk 200m


1- Prone chest stretch

30-60 seconds per side

2- Foam roll quads and adductors