CrossFit Basinview – CrossFit

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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

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