CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
30sec Row or Bike
10 rotating scorpions
10 rotating full squat T spine rotations
30sec Row or Bike
10 Alternating high box step ups
5/5 deep squat single arm DB press
B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific
AMRAP 5mins
5/5 Front rack bulgarian split squats
5/5 Spiderman stretch
5/5 DB snatch
5 Double DB sumo deadlifts
Metcon
A: Metcon (Time)
5 rounds
40 Wall balls @20/14lbs
10 Devils press @2×50/35lbs
20 Cal Bike/Row/Run 400m
KG:
Wall ball 9/6
DB 22/16
Score: Time
TC: 30mins
Scaling options
Beginner:
5 rounds
30 Wall balls @light
6-10 Devils press @moderate
12-15 Cal Bike/Row/Run 200-400m
Intermediate
5 rounds
30-40 Wall balls @20/14lbs
10 Devils press @2×35/25lbs
12-20 Cal Bike/Row/Run 200-400m
Extra Accessory
Metcon (No Measure)
Cool down 3-4 mintues on bike or rower
Lower Body Flow