CrossFit Basinview – CrossFit

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WU: Warm-up (No Measure)

EMOM 8

Cardio

Doorway Stretch

Spidey Lunge + Twist

Band Pull Aparts

A: Metcon (5 Rounds for weight)

Every 3:00 x 5

8 Bench Presses

15/side Unsupported Dumbbell Row
*Try to go heavier than last Tuesday!

B: Metcon (AMRAP – Rounds and Reps)

-Individual Version-

AMRAP 16

20/15 Calorie Row / 15/10 Calorie Bike / 18/12 Calorie Ski

10 Double Dumbbell Thrusters (50s/35s)

5 Strict Handstand Push Ups

Rest 1:00

20/15 Calorie Row / 15/10 Calorie Bike / 18/12 Calorie Ski

10 Double Dumbbell Hang Clean and Jerks (50s/35s)

5 Strict Handstand Push Ups

Rest 1:00

-Partner Version-

AMRAP 16

100/70 Calorie Row / 70/50 Calorie Bike / 80/60 Calorie Ski

80 Double Dumbbell Hang Clean and Jerks (50s/35s)

60 Double Dumbbell Thrusters (50s/35s)

40 Strict Handstand Push Ups

Extra: Metcon (No Measure)

OPTIONAL Accessory

4 Sets

8 Strict Ring Dips