CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3min Row or Bike @increasing intensity on each min

B1. Specific

2 sets

-7 scap pulls

-7 pause ring rows/body rows*

*pause 3sec at the top

B2. Specific (Before Metcon)

2 sets @30-40%

-30sec plate hops

-3 Low hang muscle snatch

-3 Snatch btn push press

-3 OHS


A: Metcon (4 Rounds for reps)

4 sets

Max reps of

Strict Chin-ups with 10sec hold at the top

Rest 90 seconds
Time allotted: 10mins


B: Metcon (No Measure)

EMOM 16mins

Odd: 12-15 Box jumps 24″/20″

Even: 10 Power Snatch @135/95lbs

Cool down

A. Band Lat Stretch

B. Calf stretch against rig or wall