CrossFit Basinview – CrossFit
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
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