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
World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific
5-6 reps on each movement
Metcon
A: Metcon (Time)
For time
60 Cal Bike/row/ski
60 HSPU
60 DB step up overs @ 1×50/35lbs + 24/20″
60 Alternating DB hang snatch @ 1×50/35lbs
60 Suitcase lunges @ 1×50/35lbs
60 Burpees
KG: 22/16
Score: Time
TC: 27mins
Scaling options:
Beginner:
For time
40-60 Cal Bike/row/ski
40-60 Piked hspu
40-60 DB step up overs @ light (1)
40-60 alternating DB hang snatch @ light (1)
40-60 suitcase lunges @ moderate (1)
40-60 Burpees
Intermediate:
For time
50-60 Cal Bike/row/ski
60 Box elevated piked hspu
60 DB step up overs @ 35-25lbs (1) + 20/16″
60 alternating DB hang snatch @ 35-25lbs (1)
60 suitcase lunges @ 35-25lbs (1)
50-60 Burpees
Extra Accessory
Metcon (Calories)
Conditioning
5 rounds
25sec Assault Bike/Row/Ski @ HARD
30-60 Seconds plank hold
Rest 1 minute between rounds