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) Rib Mobile
2) Single Leg Flexion
3) Frogger
Strength & Skill
High-Hang Snatch (5 Sets of 3 Reps)
Metcon
Metcon (Time)
7 Rounds For Time:
7 Power Snatches (115/75)
14 Wall Balls
21 Double Unders