CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
5mins Row or Bike
-Gradually building pace from easy to hard @nose breathing
B. Mobility
Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
Lats or pecs
C. Specific
Amrap 5mins
-5 Pike ups
-7 Light kb swings
-9 Air squats
Metcon
A: Metcon (Time)
For time:
3km Ski/Row/Bike 7,500m
Every 2mins (starting on 0:00)
6-8 Burpees
6-8 Double DB hang clean and jerk
2 x 50/35lbs
KG’s: 22.5/15
Scoring: Time
TC: 30mins
Scaling Options:
Beginner:
For time:
2km Ski/Row/Bike 7,500m
Every 2mins
4-6 Burpees
6 Double DB hang clean and jerk
2 x light
Intermediate:
For time:
3km Ski/Row/Bike 7,500m
Every 2mins
6-8 Burpees
6-8 Double DB hang clean and jerk
2 x 35/25lbs
Extra Accessory
B: Metcon (No Measure)
100 Banded Biceps curls
100 Banded triceps extension
Score: No score
TC: 10mins