CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3mins Easy Ski/Bike/Row/Run @nose breathing

-at the top of each min, breath hold for 3-5sec and resume with nose breathing.

B. Specific

Every 90s x 3

30sec T-spine squat rotation

15sec/side Jumping Bulgarian split squats


A: Back Squat (3×4, 6×3 @65-75%)

EMOM 12minutes

Min 1,2,3: 4 reps @65%

Min 4,5,6: 3 reps @70%

Min 7,8,9: 3 reps @75%


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

3 Kettlebell swings 53/35lbs

3 Air squats

6 Kettlebell swings 53/35lbs

6 Air squats


Cool down

Adductor rock back