CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

2 rounds @increasing intensity on each round

-1 min Row or Bike or Run

-30s Plank up downs

-30s Banded good mornings

B. Mobility

World’s greatest stretch

45s/side

C. Activation

3 sets

– 6/side Suitcase Bulgarian split squats

-5 strict TTB/straight leg raises

Weightlifting

A: Deadlift (Work up to a 5 reps @RPE 9/10)

NO FAIL!

Time allotted: 15 minutes

Metcon

B: Metcon (Time)

For time

28 Wall Ball @20/14lbs

7 Hang Squat Clean @185/125lbs

Rest 2mins

3 rounds

14 Bar facing Burpees

7 Front Squat @ 185/125lbs

Time cap: 14mins

Cool down

Easy walk 400m

1- Side lying Quad stretch

45-60 seconds per side

2- Child’s pose

45-60 seconds

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