CrossFit Basinview – CrossFit
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
Gymnastics
A: Metcon (No Measure)
5 sets
20sec Body tighteners
5 Box elevated Piked hspu
Time allotted: 10mins
()
Metcon
B: Metcon (No Measure)
EMOM 20minutes
Odd:
20 Alternating DB hang split snatch 50/35lbs
Even:
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
then
Trap smash 40-60 seconds per side