CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3mins Easy Ski/Bike/Row/Run @nose breathing

-at the top of each min, breath hold for 3-5sec and resume with nose breathing.

B. Mobility

Single arm DB press in squat position

10/10

https://youtu.be/AgJp2gKJUDo

C. Specific

3 sets

-6/6 Bulgarian split squats

-12 Russian KB swings

-100m Machine @RPE 10

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30mins

2 Alternating DB front rack Lunges 2×50/35lbs

2 Alternating DB Hang split snatch 1×50/35lbs

2 Cal Bike/Row/Ski

Ascending reps 4,6,8 ect…

Continue to add 2 reps to each movement each round until the 30min mark

KG’s: 22.5/15

Scoring: Rounds + reps
Scaling Options:

Beginner:

AMRAP 30mins

2 Alternating DB front rack Lunges 2 x light (or unweighted)

2 Alternating DB Hang split snatch 1 x light

2 Cal Bike/Row/Ski

Ascending reps 4,6,8 ect…

Intermediate:

AMRAP 30mins

2 Alternating DB front rack Lunges 2 x 35/25lbs

2 Alternating DB Hang split snatch 1 x 35/25lbs

2 Cal Bike/Row/Ski

Ascending reps 4,6,8 ect…

Extra Accessory

Metcon (No Measure)

Double KB Pullover

5 x 5

Rest as needed between sets

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