CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

400m Run or Row

-Gradually building pace from easy to hard @nose breathing

B. Mobility

Shoulder Hip Ext

3 x 20s on/10s Off

https://youtu.be/wW-GAz2CTCM

C. Specific

-50′ A skips

-15s elbow plank + 15s hand plank

-5-10 Scap pushes

-3-5 push-ups to downward dog

Metcon

A: Metcon (Time)

For time

250 Push-ups

*Every break athletes will complete a 400m Run

Time cap: 45mins
Scaling Options:

Beginner:

For time

200 Hand elevated push-ups

*Every break athletes will complete a 200m Run

(Hands ELEVATED, not release)

Intermediate:

For time

150 Push-ups

*Every break athletes will complete a 400m Run

Cool down

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