CrossFit Basinview – CrossFit
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