CrossFit Basinview – CrossFit
WU: Warm-up (No Measure)
EMOM 8
Skipping
Cat / Cow Stretch
Hamstring Foam Roll
6/side Single Leg Deadlifts
A: Metcon (5 Rounds for weight)
Every 2:30 x 5
2 Deadlifts
*No touch and go or dropping from the top
B: Metcon (4 Rounds for reps)
AMRAP 4-3-2-1
200m Run
16 Dumbbell Hang Snatches (50/35)
12 Burpees
8 Dumbbell Thrusters (50/35)
Max Double Unders
Rest 2:00 Between AMRAPs
*For the first round this is a 4 minute AMRAP and begins with 200m run, next round is a 3 minute AMRAP and begins with 16 HDB Snatch, then 2 starting with burpees, then 1 minute AMRAP beginning with thrusters.
Extra: Metcon (No Measure)
OPTIONAL Accessory
4 Sets
6-10/side Split Stance Deadlift