CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3mins Row or Bike @increasing intensity on each min

B. Mobility

Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

Lats or pecs

C. Specific

1 set

-20 Straight arm banded lat pull downs

-15 hollow rocks

-10 pause ring rows


A: Metcon (Weight)

Work up to a Heavy 5 reps Strict Chin-ups
Time allotted: 10-12 minutes


B: Metcon (Time)



Wall Ball @ 20/14 lbs


Double unders

Rest 2minutes

100 Burpees*
Time cap: 20 minutes


Cool down

Chill out for 1-2 minutes

Supine or seated Figure four stretch