CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
-400m Run/90sec Jumping jacks
-1min Alternating Piked runners calf pedals*
-200m Run/1min Butt kicks
-1min Standing Quad pulls
*https://youtu.be/CEBfE1yUsh4
B. Specific
3 sets
-10 Prone pvc press’
-10-20sec Weighted Hollow Body Hold*
https://youtu.be/ariR5yEXMbY
-3-5 Split stance press’ + 3-5 Tall jerks*
https://youtu.be/QWCyQBN1vDM
Weightlifting
A: Split Jerk (5 x 3 @60%)
Right after each set perform 3-6 high box jumps (RX+)
Time allotted: 10mins
Metcon
B: Metcon (2 Rounds for time)
Every 10 minutes for 20mins
800m Run
30 KBS @ 32/24 KG
20 TTB
Cool down
easy walk or chill for 2 minutes
then
Child pose stretch (Low Back)
60 seconds, 2x each side