CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

-200m Run @ increasing intensity

-30s W-band pull apart*

-30s Dynamic monkey clap**



B. Mobility

90/90 Hip stretch


C. Specific at home

3 sets

-25′ Butt kicks + 25′ sprint

-3-5 Hand release push-ups

-3 to 5reps of object G2O or swing


A: Metcon (Time)

Buy in: 1.6 k run


5 Rounds

20 Push-ups

6 Power Clean @185/135lbs*
*RX+: 225/155lbs

Time cap: 24 minutes

Cool down

Walk 200m


Side lying pec stretch, 20-40 seconds pers side