CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
6mins Easy Row
@top of every 2 mins:
Bike 100m sprint
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
C. Specific
2 rounds
-50′ A skips
-50′ Butt kicks
Metcon
A: Metcon (Time)
For time
3km Row
6km Bike
3km Run
Time cap: 50mins
Cool down
EASY WALK 200m
Lying Cross Body Stretch
Take as much time as you need