CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

30 Cal Bike or Row

-Gradually building pace from easy to hard every 10 cals @nose breathing

B. Specific

2 sets

20sec Nose to wall HS hold / piked HS hold

10 Alternating Airplanes


A: Metcon (No Measure)

5 sets

20sec Body tighteners

5 Box elevated Piked hspu

Time allotted: 10mins



B: Metcon (No Measure)

EMOM 20minutes


20 Alternating DB hang split snatch 50/35lbs


5-10 HSPU + 3-5 Strict HSPU

Cool down

Jog easy 400m or row easy 500m

Bent over lat pull down, straight arms

15 reps, hold arms at side for 3 seconds


Trap smash 40-60 seconds per side