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
Stretches: Rib Mobilization, Squat Dislocates, Single Leg Flexion
Strength & Skill
Overhead Squat (5 Sets of 3 Reps)
Metcon
Metcon (Time)
05Oct2015
5 Rounds for Time:
15 x Overhead Squat (75 / 55#)
30 x Double Unders
Cash Out
L-Sit Holds
3 Rds Max Time