CrossFit Basinview – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

EMOM x 9

1. 60sec Bike or Row @ nose breathing

2. 30sec Banded good mornings

3. 30sec Downward dog hold

B. Specific

1 set

-5 Elbow rotations

-5 Front squats

-5/leg Single leg RDL

*https://youtu.be/ZZF7uryLExw

Weightlifting

A: Metcon (Weight)

Front Rack Lunges

4 x 12-16 alternating @RPE 8/10

Rest 60 seconds between sets
Time Allotted: 15mins

Metcon

B: Metcon (Time)

5 rounds for time

8 DB Power cleans 2×50/35lbs

10 Over unders 24/20″
Time Cap: 15mins

()

Cool down

Easy row or bike 3 minutes

Couch stretch

60 seconds/side