CrossFit Basinview – Foundations

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Warm-up

12 minute AMRAP:

10 calories

20 bear crawl steps

30 jumping jacks

Conditioning

4 rounds:

20 sec on, 20 sec rest

1- barbell supine grip bicep curls

2- wall sit

3- plate raises

4 -seated dumbbell curl and press

5- row calories

Metcon (AMRAP – Reps)

6 minute

AMRAP:

2-4-6-8…. (Ascending ladder) Shuttle Runs

Single Arm Devils Cleans (2=1/arm)