CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

5min Row or Bike @increasing intensity, nose breathing

B. Specific

2 sets

10 scap pulls

10 beat swings

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 32mins

3-6-9-12 ect.. reps

Pull-ups

Burpee to target

Every 4mins complete:

30/22 cal Row

(Starting on the 0:00)

Score: Total rounds + reps
Scaling Options:

Beginner:

AMRAP 32mins

3-6-9-12 ect.. reps

Jumping pull-ups

Burpee

Every 4mins complete:

20/16 cal Row

(Starting on the 0:00)

Intermediate:

AMRAP 32mins

3-6-9-12 ect.. reps

Assisted pull-ups

Burpee to target

Every 4mins complete:

25/18 cal Row

(Starting on the 0:00)

Extra Accessory

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