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, Elevated Pigeon, Squat Dislocates
Strength & Skill
Snatch Pull + Snatch (2+2)
14 Minute E2MOM
Perform 1 complex every 2 minutes for 14 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
15 x Hang Squat Snatches (75/55)
30 x Double Unders