CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3min Run @easy, nose breathing

B. Mobility

PNF hamstring stretch


– 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


A: Metcon (Time)

5 rounds

30 Front rack lunges 95/65lbs

800m Run

2min rest between rounds

Time cap: 38mins

Cool down

Couch stretch