CrossFit Basinview – CrossFit

View Public Whiteboard

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

()