CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
1min Easy Row or Bike
30sec Rotating Scorpions
1min Moderate Row or Bike
30sec Full squat T-spine rotation
1min Hard Row or Bike
B. Mobility
Hip 90/90
45sec/side
https://www.youtube.com/watch?v=bGV0J-ESgb4
C. Specific
2 sets
-5/5 Back rack lunges
-3 Tempo jumping back squats @ 5 sec down
-3 Tall box jumps
Weightlifting
A: Back Squat (10 x 3 @85%)
Every 2mins for 20mins
3 reps @85%
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
10 Cal Bike or row
15 Wall Ball 20/14lbs
20 DB Step-up over @24″/20″ 1×50/35lbs
Cool down
Lower Body Flow