CrossFit Basinview – Foundations

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WU: Warm-up (No Measure)

Guided Foam Rolling

3 Rounds

5/side Ankle Lunges

5/side Cossack Squats

5/side Hip Rotations

5 No-bar Overhead Squats

A: Metcon (No Measure)

Snatch Position Primers

Pulling Positions:

Tall, High Hang, Mid Thigh, Start

Receiving Positions:

Standing, Power, Overhead Squats

B: Metcon (Weight)

Snatch Balance / Power Snatch Balance

4 Sets of 3 Reps

C: Metcon (Weight)

Mid-thigh Power Snatch

4 Sets of 3 Reps

D: Metcon (Weight)

1 Slow Snatch Pull with Pause + 1 Snatch Pull

4 Sets of 3 Reps

*One rep = 1 slow pull + 1 pull