CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3 Rounds
60 Seconds Row/Bike/Run/Ski @Easy
50′ Bear Crawl
25ft in and out ladder drill
https://youtu.be/l1zDFfVB0mQ
B. Mobilty
60sec Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA
C. Specific
3 sets
10 Band pull aparts
5/5 Farmers press*
10 Overhead lunges @45/25lb plate
Metcon
A: Metcon (Time)
3 rounds
20 Box jumps @24/20″
10 Strict press @95/65lbs
3min rest
3 rounds
15 Push press @135/95 lbs
15 Bar facing burpees
KG:
42/30
60/42
Score Total time
TC: 20mins
Scaling options
Beginner:
3 rounds
20 Box jumps @low
10 Strict press @moderate
3min rest
3 rounds
15 Push press @same weight on the bar as part 1
8-10 Burpees
Intermediate
3 rounds
15-20 Box jumps @24/20″
10 Strict press @65/45lbs
3min rest
3 rounds
15 Push press @95/65lbs
12-15 Bar facing burpees