CrossFit Basinview – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

2 rounds

60 seconds Row/Bike/Run/Ski @Increasing intensity

6 Step-Ups

6 /6 Single Leg Glute Bridge

30 Seconds Elbow Plank

B. Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

https://youtu.be/QQPiREsGaQY

C. Specific

3 rounds @increasing intensity

7-10 Wall balls

10 cal Row

Metcon

A: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target
KG: 9/6

Score: Reps

Scaling Options:

Beginner:

Amrap 15

12-19 wall ball @light

12-19 cal row

Intermediate:

Amrap 15

19 wall ball 14/10 lbs

19 cal row

Accessory

B: Metcon (No Measure)

Shoulder stability

3 sets

10/side Iso-dynamic Bench press

10 Tall kneeling Banded angel
Scaling Options:

Beginner:

3 sets

10 Neutral Grip DB bench press

10 Tall kneeling Banded angel

Intermediate:

As written

()

Extra Accessory

Metcon (No Measure)

Lower body flush

A. Foam roller sore muscles for 60 seconds/muscle

B. Single leg frog stretch

5 repetitions/side

Hold every for for 1 long breath

C. Wall quad stretch

180 seconds/side

Nose breathing. 4 seconds inhaling, 4 seconds hold and 8 seconds exhaling

()

()