CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
2mins Easy Row or running @nose breathing
A. General At Home
1min jumping jacks
1min high knees
1min butt kicks
1min mountain climbers
1min Air squats
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
Metcon
A: Metcon (Distance)
40 minutes of continuous effort on the machine of your choice or running:
5 minutes @warm-up pace
30 minutes @easy-mod
Every 5th minute (of the 30mins) progressively accelerate to finish the minute with a fast pace
5 minutes cooldown @recovery pace
Scaling Options:
Beginner:
5 minutes @warm-up pace
Then,
20 minutes @easy-mod
Then, 5 minutes cooldown @recovery pace
Intermediate:
As written