CrossFit Basinview – Foundations

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WU: Warm-up (No Measure)

EMOM 12

Row

0:30/side Thread-The-Needles

Straddle Stretch

Bike

Box Shoulder Opener

Cossack Squats

A: Metcon (2 Rounds for reps)

AMRAP 12

15/10 Calorie Row

10 Dumbbell Hang Clean and Jerks

5 Box Jumps

Rest 4:00

AMRAP 12

15/10 Calorie Bike

10 Sit Ups

5 Dumbbell Box Step Ups

During the AMRAPs, every 3:00 do 1/direction Around-The-Worlds