CrossFit Basinview – Foundations

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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