CrossFit Basinview – CrossFit

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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


5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back


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:


5 minutes @warm-up pace


20 minutes @easy-mod

Then, 5 minutes cooldown @recovery pace


As written