CrossFit Basinview – CrossFit
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