CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
6mins Row or Bike
@top of every 2 mins: 5 air squats + 10 alternating lunges
B. Mobility
T-Spine wall stretch
5-6 long breaths
https://www.youtube.com/watch?v=Lr0jrKKkQ2M
C. Specific
2 rounds
-5 cal Bike
-5 Thrusters
then
-6-10 alternating front loaded lunges
Metcon
A: Metcon (Time)
For time:
21-15-9
Cal bike
Thrusters@115/75lbs
Buy out:
100′ KB Front Rack walking lunges @ 2×70/53lbs
Cool down
Easy walk or jog 400m
60 seconds crossbody band stretch/side