CrossFit Basinview – CrossFit
Warm-up (No Measure)
A. General
EMOM 6
Odd:
-60sec Bike/Row/Ski
Even:
-30sec Tempo banded rows @ 5sec eccentric
B. Mobility
Runners calf stretch pedals
60sec
C. Specific
1 set
-30sec Butt kicks
-5/side Half kneel trap-3 raises*
-30sec in-and-out plate hops
Metcon
A: Metcon (Time)
5 rounds
20 Cal Row
20 Box jump overs @24″/20’’
1K Run
Time cap: 45mins
Cool down
Lower body flow
Downward dogs
Heel pedalling
World’s greatest stretch right
Downward dog
World’s greatest stretch left
Downward dog
heel pedalling