CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

2 rounds @increasing intensity on each round

2 minutes Row or Bike

5 Inch worms

5/5 Dead bug (Hold every rep for 3 seconds)

B. Specific

3 sets

-5 scap pulls

-5 prone angels

-10 full squat T spine rotations


A: Metcon (No Measure)

EMOM 30mins

8 KB Swings 70/53lbs

10 push-ups

8 Pistols
KG: 32/24Kg

Scoring: total reps

Scaling Options:


EMOM 30mins

8 Russian KB swings @moderate

6-10 Hand elevated push-ups

8-12 Air squats*

*Athletes who are comfortable enough with the air squat can choose a closer stance squat as long as the bodyweight stays balanced about the foot. A closer stance will help add instability, good training towards achieving pistols.


EMOM 30mins

8 KB swings 24/16Kg

6-10 push-ups

12 Box elevated Pistols or alternating high box step ups


Metcon (No Measure)

3 sets

3/3 Dead bug Pullovers

20 Standing Banded T