CrossFit Ballwin – CrossFit
Teresa Koebbe
Warm-up
Burgener Warm-Up (No Measure)
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Strength & Skill
Snatch Complex 2 (16 EMOM, 1 complex every EVEN minute)
Snatch Pull + Muscle Snatch + Power Snatch
Perform 2 Reps of each (2+2+2)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
7 DB Push Press
14 Deficit Push Ups
21 DB Walking Lunge
*Push Ups performed on DB’s
*Lunges: L=1, R=2
DB Weights:
Rx+ 70’s/45’s
Rx 50’s/35’s
Sc 35’s/20-15’s