CrossFit Basinview – Foundations
Warm-up
4 rounds:
2 min cals
20 band pull aparts
Single Arm:
5 kb deadlifts
5 kb bent over rows
Switch arms
20 sec plank each
Metcon (AMRAP – Rounds and Reps)
“Ball-Barian”
10 minute AMRAP:
4 wallball thruster
8 wallball deadlift
12 wallball walking lunges
5 min rest
Cool Down
2 rounds:
3 minutes bike
10 groiners
10 pigeons
10 plank to down dogs