CrossFit Basinview – CrossFit

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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

Extra Accessory

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