CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

2 rounds @increasing intensity on each round

2 minutes Row or Bike

5 Inch worms

5/5 Dead bug (Hold every rep for 3 seconds)

B. Specific

3 sets

100m Row @RPE 10

12 DB Deadlifts

6 DB hang cleans

3 DB push press

Metcon

A: Metcon (Time)

2 rounds for time

20 Devils press @2×50/35lbs

40 DB Cleans @2×50/35lbs

50 DB box step overs @24/20″ & 1×50/35lbs

60 Alternating DB Front rack Lunges @2×50/35lbs
TC: 27mins

Scaling Options:

Beginner:

2 rounds

20 Devils press @light

40 DB Cleans @light

50 DB box step overs @low & light

60 Alternating DB Front rack Lunges @light

Intermediate:

2 rounds

20 Devils press @2×35/25lbs

40 DB Cleans @2×35/25lbs

50 DB box step overs @24/20″ & 1×35/25lbs

60 Alternating DB Front rack Lunges @2×35/25lbs

Cool down

2 minutes on bike or walking

2 sets

20-30 sec Saddle or half stretch

10 Standing Straddle stretch*

*advanced, both legs, otherwise single leg (leg on box or bench)

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