CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

5min Easy Machine/Run, nose breathing

B. Mobility

PNF hamstring stretch


– 7 seconds contraction, pushing with your foot against the band/towel/belt

– 7 seconds stretch, pulling your foot toward your with the band/towel/belt

C. Specific

ABC drills 50ft x 2 on each


A: 10k Run (Time)

Max Effort 10k Run


Metcon (No Measure)

Cool down

Smash hip flexors and glutes
Use a lacrosse ball or foam roller.