CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3min Run @easy, nose breathing
B. Mobility
PNF hamstring stretch
7x/side
– 7 seconds contraction, pushing with your foot against the band/towel/belt
– 7 seconds stretch, pulling your foot toward your with the band/towel/belt
C. Specific
5 sets
6 Alternating bodyweight lunges + 50m Run @RPE 7-8
Rest 20sec
Metcon
A: Metcon (Time)
5 rounds
30 Front rack lunges 95/65lbs
800m Run
2min rest between rounds
Time cap: 38mins
Cool down
Couch stretch