CrossFit Basinview – CrossFit
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