CrossFit Basinview – Foundations

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Warm-up

4 rounds:

2 min cals (bike or row)

20 band pull aparts

Single Arm:

5 KB deadlifts

5 KB bent over rows

Switch arms

20-sec plank each

Metcon (Time)

BUMPER PLATE BUDDY WOD!

10 min AMRAP:

100 ft bear hug plate carry

50 ft Over Head Walking Lunges

20 plate ground to overhead

10 lateral jumps on plate (onto the plate and over is 1)