Foundations Curriculum
Day 1
- Introduction to Foam Rolling
- Tabata Burpee warm-up
- What is CrossFit?
- Movements: Squat / Push-up / Sit-up / Kipping Pull-up progression
Day 2
- Review: Squat / Push-up / Sit-up
- Introduction to Basic Mobility work
- Rowing technique (w/ Meghan Gaab if available)
- Movements: Push Press / Kipping Pull-up progression (if not already covered)
Day 3
- Review: Push Press / Rowing
- Movements: Deadlift / Med Ball Clean
Day 4
- Review: Deadlift / Med Ball Clean
- Movements: Push Jerk / Kettlebell Swing
Day 5
- Review: Push Jerk / Kettlebell Swing
- Movements: Front Squat / Thruster / Overhead Squat
Day 6
- Review: Front Squat / Thruster / Overhead Squat
- Movements: Olympic Lifting intro / Wall Ball / Knees-to-Elbows
**Each session will end with a short metabolic conditioning workout, or metcon, incorporating the movements you learned that day.**