CrossFit Basinview – Foundations
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