CrossFit Basinview – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

Continuous Tabata

*2 intervals per movement

-Bike, Ski, or Row

-Piked calf pedals

– Thoracic-Lumbar Rotation:

-Scap pulls

– Lunges

– Piked calf pedals

– Thoracic-Lumbar Rotation

– Renegade rows

B. Specific

Chose 1-3 of the progressions below and go over progressions with the group


A: Metcon (No Measure)

3 sets

-6/6 Bulgarian split squats

-Pistol progression*
Time allotted: 12mins

Choose where you are in progression and try to advance your skill in this session.

Pistol Progression:

-Weighted pistols

-Pause/Tempo pistols


-Pistols holding foot

-Box elevated pistols

-Ring assisted pistols

-Pistol to a target


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 4mins

21/16 Cal bike/row/ski

21 Box jump overs 24″/20″

Rest 3mins

AMRAP 3mins

15/12 Cal bike/row/ski

15 Box jump overs 24″/20″

Rest 2mins

AMRAP 2mins

Box jump overs 24″/20″

Rest 1min

AMRAP 1min

Cal bike/row/ski
Total time: 16mins

Cool down

Easy bike 2-3 minutes or walk

then, Lower body flow

5 Plank to downward dog, pedalling the heels in each downward dog

5 Quadruped Rock Back

5 plank to downward dog, pedalling the heels

5 Adductor rock back/side