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

Shoulder Hip Ext

3 x 20s on/10s Off

C. Specific

-50′ A skips

-50′ Run

-3-5 strict press/push-ups

-3-5 Pause front squats / air squats


A: Metcon (Time)

5km Run

60 Hang clean to thrusters @ 115/75lbs

Time cap: 45mins

Cool down

Samsons Stretch

Downward dog into calf pedals

Take your time here, put on some relaxing music and enjoy the stretch.