CrossFit Basinview – CrossFit
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