CrossFit Basinview – Foundations

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Warm-up (No Measure)

The goal of today’s work is to focus on the pull and the hips/arms timing. Really try to get as much out of your hip and leg drive as you can on the powers before pulling yourself under with the arms

WU: Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

10 Warrior Squats

5 Elbow Rotations

A: Metcon (3 Rounds for weight)

Every 2:00 x 3

1 Clean Deadlift + 1 Clean Pull + 1 Muscle Clean

B: Metcon (4 Rounds for weight)

Every 2:00 x 4

2 Power Cleans

C: Metcon (4 Rounds for weight)

Every 2:00 x 4

1 Power Clean + 1 Clean

D: Metcon (4 Rounds for weight)

Every 2:00 x 4

1 Clean

E: Metcon (4 Rounds for weight)

Every 2:30 x 4

3 Paused Clean Pulls
*Pause just below knee