CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
EMOM 6
Odd:
-60sec Bike/Row/Ski
Even:
-30sec Sampson lunges
B. Mobility
Piked runners calf stretch
4 reps/side
10sec contraction pressing the heel away from the floor through the ball of the foot
10sec stretching pushing the heel towards the floor
C.Specific
3 sets
12 Russian kb swings
6/side bulgarian split squats
Metcon
A: Metcon (Time)
5 rounds for time
30 Alternating DB Clean 1x 50/35lbs
20 DB Box step ups @ 24/20″ + 2 x 50/35lbs
Time cap 27mins
Cool down
Lower body flow