CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

1min Bike or Row @increasing intensity

30sec Curtsy Lunges

B. Mobility

PNF box lat stretch


– 5 seconds contraction pushing against the box with your elbows

– 5 seconds stretch moving your chest toward the floor

C. Specific

1 set

-10 W band pull apart

-10/side Bottom up KB Press

-10/side KB Windmills


A: Push Press (2×5, 2×4)

2 x 5 @70%

2 x 4 @75%

Time Allotted: 12mins


B: Metcon (AMRAP – Reps)

5 x AMRAP 2 minutes

20/16 Cal Bike or Row or Ski

Max Rep Pull-ups

Rest 2 minutes between each amrap

Cool down

Easy bike or row 2 minutes

Child Pose + walk outs

2 x each side, slow and controlled