Crossfit Oshawa – CrossFit

Foundations 1 (Time)

For time:

500m Row

40 Wallballs 20/14lbs

30 V-ups

20 Handstand push-ups

10 Bar muscle ups
Foundatons 1 is the first workout we give in the foundations program and it’s what we are kicking off our testing week with. This is a scaled up version of it, of course. The challenge is to see how much we can push the pace throughout and see if we can hang on for unbroken reps. We want to make sure the row is fast enough to make good time, but not so fast that we can’t pick up the bar for the squats right away. After this we want to make sure we are picking up the pace each movement as the required repetitions go down.