CrossFit Basinview – CrossFit

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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


A: Metcon (Distance)

Conditioning Recovery


15mins out/sub 15mins back


Metcon (No Measure)

3 sets

12/side DB bent over row on bench

20 Band pull aparts

30 Banded good mornings