CrossFit Basinview – CrossFit
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
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Specific
2 sets
-10/10 Banded Clam shell
-10-15sec ring support hold
-5 hand release push up to downward dogs
Gymnastics
A: Metcon (No Measure)
EMOM 6minutes
3-5 ring dips
rx+ weighted
Metcon
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.