CrossFit Basinview – CrossFit
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)