CrossFit Basinview – CrossFit
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