CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

1min Bike/Row/Ski

45sec Banded/broomstick Good Mornings

30sec Pause Goblet squat

15sec In and out plate hops

B. Mobility

McKenzie Press up 60sec

C. Specific

3 sets

-3-5 Kang squat @light-moderate

-3/side Banded Airplanes


A: Deadlift (8 x 2 @ascending)

EMOM 8minutes

2 reps @ ascending


B: Metcon (Time)

Buy in: 50/40 Cal bike/Row

8 rounds

30 Double unders

5 Front Squat @ 185/135lbs

Buy out: 50/40 Cal bike/Row
Time cap: 25mins

Cool down

Bike easy 2 minutes or take 2 minutes to relax at the station and let the heart rate go down