CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
Warmup:
2 rounds:
1 minute of each: (15 sec transition)
Calories
30 seconds each: 1 kb front rack, one at side (carry around gym)
Quad stretch + lunge
A: Metcon (No Measure)
Strength Circuit:
15 minutes:
– 1 1⁄4 Front Squats x 6
– Reverse lunge to step up (one KB in front rack one kb at side) : box height is below knee x 6/ leg
– Plank Shoulder Taps x 10
B: Metcon (No Measure)
20 minute AMRAP:
21 calories row
21 medball walking lunges
15 cal bike
9 burpee medball squat cleans (don’t go all the way down to the ball with the chest, arms stay straight)