CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

400m Run

-Gradually building pace from easy to hard @nose breathing

B. Mobility

Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

Lats or pecs

C. Specific

2 sets

-100m legs only row

-10 tuck jumps to broad jumps*

-10 alternating bird dogs

*https://youtu.be/eh4qp8iDvU8

Metcon

A: Metcon (5 Rounds for reps)

5 rounds

5mins max Cal row

3mins max Over unders @30″/24″

1min max Hang power snatch @75/55lbs

1min Rest
Scaling Options:

Beginner:

5 rounds

5mins max cal row

3mins max Over unders @24/20″

1min max Hang power snatch @light

1min Rest

Intermediate & COMP:

As written

Extra Accessory

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