CrossFit Basinview – CrossFit
Warm-up (No Measure)
A.General
3mins Row or Bike @increasing intensity on each min
B.Mobility
PNF Pigeon stretch
3 repetitions/side
– 5 seconds contraction pushing against the ground with your leg
– 5 seconds stretch moving your chest toward the floor
https://www.youtube.com/watch?v=QQPiREsGaQY
C. Specific
1 set
-5 bent over trap-3 raises
-10/10 Single leg RDL + reach
-20sec reverse plank hold
-10 Back Rack Jumping Squat
Weightlifting
A: Metcon (Weight)
EMOM 12minutes
Odd: 4 Back Squat @75%
Even: 5 Tall box jumps @high
Metcon
B: Metcon (Time)
For time
3,6,9,12,15,21 C2B
80 Double-unders
Time cap: 15mins
Cool down
MecKenzie press ups
10-12 reps