CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
5min Row/Bike/Ski/Run
At the top of each min: 3-5 burpees. Get your most advanced athletes to go over the erg!
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C. Specific
3 sets
3 Strict press
5 High box jumps
10 KB swings
Metcon
A: Metcon (6 Rounds for reps)
6 rounds of 3 minute AMRAPs
5 Push press 155/105lbs
10 Double KB russian swings @2×24/16kg
15 cal Row, Bike, or Ski
2min rest between amraps
Score: 6 rounds, each for reps
KG: 70/48
Scaling Options:
Beginner:
6 rounds
Amrap 3min
5 Push press @light
10 Russian single kb swings @moderate
8-10 cal Row, Bike, or Ski
2min rest between amraps
Intermediate:
6 rounds
Amrap 3min
5 Push press 115/75lbs
10 Single KB swings @heavy
15 cal Row, Bike, or Ski
2min rest between amraps
Accessory
Metcon (No Measure)
3 sets
10 L-Sit leg raises
(scale down to 1 leg if necessary)
5/5 Paloff press
Rest 30-60 seconds
Hold every rep for 5 seconds with arms extended