CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
5 minute jog
20 straight leg front to back swings/leg
20 straight leg side to side swings/leg
B. Mobility
Standing straddle forward fold 60s
Standing quad pull 30s/30s
-Squeeze the glute to increase hip flexor range
C. Specific
ABC drills 50ft x 2 on each
https://www.youtube.com/watch?v=Eit3pGym2Dg
Conditioning
A: Metcon (Distance)
Conditioning Recovery
Run
15mins out/sub 15mins back
Accessory
Metcon (No Measure)
3 sets
12/side DB bent over row on bench
20 Band pull aparts
30 Banded good mornings