CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

-200m Run @ increasing intensity

-30sec Goblet squats

-30sec Dynamic monkey clap**

**https://youtu.be/7z0xaoABxS4

B. Mobility

Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

-30 sec/side

Lats/Rhomboids

-30 sec/side

Hamstrings/calves

C. Running drills

2 sets

50ft A skips

50ft B skips

50ft C skips

50ft sprint

https://youtu.be/zEHuJTjPNTA

Metcon

A: Metcon (No Measure)

EMOM 32minutes

1. 200m Run

2. 15-20 Wall Ball @20/14lbs

3. 10-15 Cal Row

4. Rest

Cool down

Lower body flow

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