CrossFit Basinview – Foundations

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Warm-up

4 rounds:

2 min cals (Bike or Row)

20 band pull aparts

Long sit KB press x 10

5 Plank to Down Dog

Technique (No Measure)

4 rounds:

Beat swings with band behind shoulders x 10

Hollow Hold x 15 secs

Metcon (AMRAP – Reps)

Partner WOD:

20 minute AMRAP:

10 pullups

20 DB snatch

30 sit-ups

40 squats

50 sec plank

Split reps however you want, 1 partner works at a time.