CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3 rounds @increasing intensity on each round

2 minutes Row or Bike

5 Inch worms

5/5 Dead bug (Hold every rep for 3 seconds)

B. Mobility

PNF Lat stretch on box

5 repetitions

– 5 seconds contraction pushing against the box with your elbows

– 5 seconds stretch moving your chest toward the floor

C. Specific

2 sets

-10/10 Banded Clam shell

-10-15sec ring support hold

-5 hand release push up to downward dogs


A: Metcon (No Measure)

EMOM 6minutes

3-5 ring dips

rx+ weighted


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

10 TTB

10 Hang Power Snatch @115/75lbs

10 Cal Bike/Row/Run 200m

Cool down

Thoracic mobility on foam roller

take 60 to 90 seconds to get some quality mobility in.