CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3 rounds @increasing intensity on each round

-1 min Row or Bike or Run or Jumping jacks

-30s Inch worms

-30s Banded good mornings

B. Mobility

World’s greatest stretch


C. Weightlifting drill

5 sets @50-60% /Broomstick

-1 Paused Clean pull (above the knees)

-1 2-pauses Power Clean (above the knees and at reception at 1/4 Squat)

-1 Squat Clean


A: Metcon (Weight)

Every 2 minutes for 8minutes

5 Hang Squat Clean

4 Bar Facing Burpees



B: Metcon (Time)

For time

400m Run

30 Ring Dips

20 Burpee box jump over 24″/20″

40 Deadlift @ 185/135lbs

20 Burpee box jump over 24″/20″

30 Ring Dips

400m Run

Time cap 22mins

Cool down

Child’s pose

2 minutes or so in a child’s pose. You can walk out forward with the hands and from side to side