CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
3 rounds
1min Bike or Row @increasing intensity
30sec Curtsy Lunges
B. Mobility
PNF box lat stretch
60sec
– 5 seconds contraction pushing against the box with your elbows
– 5 seconds stretch moving your chest toward the floor
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Specific
1 set
-10 W band pull apart
-10/side Bottom up KB Press
-10/side KB Windmills
Weightlifting
A: Push Press (2×5, 2×4)
2 x 5 @70%
2 x 4 @75%
Time Allotted: 12mins
Metcon
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