CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
2 rounds
1min Row/Bike/Ski/Run
3-5 Inch worms
B. Specific
3-5 reps on each movement
Metcon
A: Barbara Ann (5 Rounds for time)
5 Rounds, Each for Time:
20 Handstand Push-Ups
30 Deadlifts (135/95 lb)
40 Sit-Ups
50 Double-Unders
Rest 3 minutes between Each Round.
To learn more about Barbara Ann click here
Scaling Options:
Beginner:
5 rounds, each for time, of:
20 DB push press
30 deadlifts @light
20 sit-ups
50 Single-unders
Rest 3 minutes between rounds.
Intermediate:
5 rounds, each for time, of:
20 piked handstand push-ups
30 deadlifts 95/65lbs
30-40 sit-ups
25 double-unders
Rest 3 minutes between rounds.
Comp:
As written
Extra Accessory
Metcon (No Measure)
3 sets
8 Glute ham raise
Rest 60sec
60 sec Wall sit
Rest 60sec
If you don’t have enough GHDs or none, you can sub these with banded Hamstring curls OR partner up and have the partner hold the ankles down