CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

2mins Easy Row @nose breathing

B. Mobility

PNF hamstring stretch


5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

C. Specific

2 sets

-50′ A-skips

-50′ Buttkicks

-40 Mountain climbers


A: Metcon (Time)

3 rounds

2Km Run or Row

30 Stationary burpee broad jumps 6/4’**
TC: 50mins

**Place a length target on the ground for the athlete to jump to. This can be tape or the length of a floor mat. The athlete would them jump toward the line, then back.

Scaling Options:


2 rounds

2Km Run or Row

30 In-place burpee broad jumps 4/2’


3 rounds

1,600m Run or Row

20 In-place burpee broad jumps 6/4′