CrossFit Basinview – CrossFit

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Warm-up (No Measure)


3mins Row or Bike @increasing intensity on each min


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

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


A: Metcon (Weight)

EMOM 12minutes

Odd: 4 Back Squat @75%

Even: 5 Tall box jumps @high


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