CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
5min Row or Bike @increasing intensity, nose breathing
EMOM 3-5 burpees
B. Mobility
60sec of Scorpions
C. Specific
2 sets
5 scap pushes + 3 push-up to downward dogs
10 cal row @hard
Metcon
A: Metcon (Time)
3 rounds for time
60 Push-ups
60 Cal Row
60 Burpees over erg
Score: Time
TC: 45mins
Scaling Options
Beginner:
3 rounds
40 Hand elevated push-ups, on knees
40 Cal Row
40 Burpees
Intermediate:
3 rounds
40-60 Push-ups
40-60 Cal Row
40-60 Burpees over the erg