CrossFit Basinview – CrossFit
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
https://youtu.be/wW-GAz2CTCM
C. Specific
-50′ A skips
-50′ Run
-3-5 strict press/push-ups
-3-5 Pause front squats / air squats
Metcon
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.