CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
3 Posistion T-Spine Flex+Bend on Foam Roller
Then:
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