CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

5min Row or Bike @increasing intensity on each min

B. Mobility

Banded ankle mobility

10 reps/ankle

https://www.youtube.com/watch?v=g2iCns6dTnI

C. Specific

2 sets @empty bar

-30sec double unders

-5 elbow rotations

-5 front squats

-5 muscle cleans

-5 push press

Metcon

A: Metcon (Time)

50-35-10-35-50 Box jump overs @ 24″/20”

10 Clean and jerks between each set @ 60%
Time Cap: 40 minutes

Scaling Options:

Beginner:

30-20-10-20-30 Box jump overs or step-up overs @ low

10 Clean and jerks between each set @light-moderate

Intermediate:

As written

Extra Accessory

Metcon (No Measure)

Core

3sets

30sec side plank left

30sec reverse plank

30sec side plank right