CrossFit Basinview – Foundations

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WU: Warm-up (No Measure)


2 rounds:

1 minute of each: (15 sec transition)


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)