CrossFit Basinview – CrossFit
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
45s/side
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
Weightlifting
A: Metcon (Weight)
Every 2 minutes for 8minutes
5 Hang Squat Clean
4 Bar Facing Burpees
@60%
Metcon
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