CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

-1min Bike or Row @increasing intensity

-30sec push up to downward dogs

B. Mobility

PVC Prone Press

10 repetition, slow and controlled

https://www.youtube.com/watch?v=h5WwBjG9Kzs

C. Specific

2 sets

5 DB 1 & 1/4 strict press

7-10 plank up downs (elbows to hands)

30sec in and out plate hops

Metcon

A: Metcon (2 Rounds for reps)

AMRAP 7 minutes

5 Strict HSPU

10 Box Jumps 30/24″

Rest 2minutes

AMRAP 7 minutes

7 HSPU

15 Box jumps 24/20″
Scoring: 2 separate AMRAP scores

Scaling Options:

Beginner:

Amrap 7 minutes

5 DB seated strict press

10 Box Jumps @low

Rest 2

Amrap 7 minutes

7 DB push press

15 Box jumps @moderate

Intermediate:

Amrap 7 minutes

5 HSPU or feet elevated piked hspu

10 Box Jumps 24/20″

Rest 2

Amrap 7 minutes

7 HSPU or feet elevated piked hspu

15 Box jumps 24/20″

COMP:

Amrap 7 with vest

3 Strict HSPU

10 Air Squats

Rest 2

Amrap 7 bodyweight

5 Strict HSPU

10 Box Jump

Metcon

B: Metcon (Time)

Challenge of the month

1000m Row For time

We will retest it in the holidays
TC: 7mins

Scaling Options:

Beginner & Intermediate:

As written

COMP:

For time

1K Cal Row

1K Run

Extra Accessory

3 sets

10 Deep Squat pallof press/side

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