CrossFit Basinview – CrossFit

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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

*https://youtu.be/NAyIvy6LaXl

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

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