CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

EMOM 6

Odd:

-60sec Bike/Row/Ski

Even:

-30sec Tempo banded T’s @ 5sec eccentric

B. Specific

2 sets

5/5 Single leg Hip Thrust

10 empty bar bent over row

20 Plate in and out

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 10mins

20 Box jump overs 24/20″

20 DB hang clean @2 x 50/35lbs

Rest 5mins

AMRAP 5mins

10 Box jump overs 24/20″

10 DB hang clean @2 x 50/35lbs

Core

B: Metcon (No Measure)

3 sets

8-10 Strict knees to elbows

6-8 Feet supported Front rack Sit-ups @2×50/35

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Cool down

1 set

45 seconds Pigeon Stretch on box/side

45 seconds Hamstring stretch on box/side

45 seconds Calf stretch on box/side

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