CrossFit Basinview – Foundations

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WU: Warm-up (No Measure)

3 Posistion T-Spine Flex+Bend on Foam Roller


3 Rounds

15sec Dead Hang

15sec/side Banded Lat Stretch

5 Rig Assisted Overhead Squats

A: Tall Muscle Snatch + Overhead Squat

3 Sets of 3+3 with an empty bar

B: High Hang Power Snatch

5 Sets of 3 Reps

Build throughout

C: Reverse Halting Snatch Deadlift

4 Sets of 4 Reps

Start at B’s top weight

D: Tempo Overhead Squat

4 Sets of 5 Reps

Tempo is 3 seconds down, 2 second pause in the bottom