CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

1min Row or Bike

30 seconds

round 1: Inch worms

round 2: spiderman stretch

round 3: Reverse plank + march

B. Mobility

Prone PVC press

10-15 repetitions

https://www.youtube.com/watch?v=vEcXOdAYOHE

C. Specific (Pre Metcon)

3 sets

6 V-ups

8 Box jumps @moderate

10 KB swings

Strength

A: Metcon (No Measure)

Every 2mins for 12minutes

10 Bent over rows @moderate

3/3 Turkish get-ups @heavy

5 Double arm ring in-and-outs

Score: No score
Scaling Options

Beginner:

Every 2mins x 12mins

10 Bent over rows @moderate

3/3 Turkish get-ups @moderate

5 Inch worms (no push-up)

Intermediate:

As Written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

6 TTB

9 DB Hang cleans @2×50/35lbs

12 DB Front rack lunges @2×50/35lbs

KG:22/16

Score: Rounds + reps
Scaling Options

Beginner:

AMRAP 12

6 V-ups / Sit-ups

9 DB Hang cleans @moderate

12 Bodyweight lunges

Intermediate

AMRAP 12

3-6 TTB / Toes to eye level

9 DB Hang cleans @2 x 35/25lbs

12 DB Front rack lunges @2 x 35/25lbs

Extra Accessory

Metcon (10 Rounds for time)

Conditioning

Sprints

5-10 x 10/8 Cal Row

Rest exactly 60 seconds between sets

Each for time