CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

2 minutes Row or Bike

B. Specific

3 sets

10 cal machine

12 wall balls

15 KB swings


A: Metcon (No Measure)

3 sets

12/leg Single leg banded RDL

20 Tall kneeling Banded hip Thrust
TC: 10mins

Score: No score

Scaling Options:


3 sets

12 Barbell RDL

20 Glute bridges


3 sets

12/side Single leg, single arm DB RDL (opposites)

10/side single leg glute bridge


B: Metcon (No Measure)

“Goat Day”

EMOM 20 minutes


Choose a cardio based movement and rep range for the odd minute. Ie:

– Box Jumps

– Row or bike

– Double unders


Choose a skill based movement and rep range for the even minute. Ie:

– Snatch Balance

– Push jerk

– Muscle up

*Athletes can get creative today and work on a skill or movement that they feel would be beneficial to work on.
Scaling Options:


Focus is on increasing work capacity.


Focus on practicing a skill or increasing skill level

Extra Accessory

Metcon (No Measure)

Banded lateral single leg hop

2 x 30 seconds/side

Max rep

Rest 60 seconds between sets, no rest between sides