CrossFit Ballwin – CrossFit
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Mobility:
1) Single Leg Flexion
2) Rib Mobile
3) 2 Minute Squat
Strength & Skill
Snatch (15 Minutes To Establish A 1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
200m Run
100m (Uphill) Farmer Carry (53/35)
20 Wall Balls (20/14)