CrossFit Ballwin – CrossFit
Kyle Hardy
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
TAKE TIME TO WORK ON MOBILITY!
-Shoulders
-Ankles
-Hips
Strength & Skill
Overhead Squat (5 Sets of 4 Reps)
*If you’re working on technique, stay light & increase a couple reps per set.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
21 OHKBS
15 Ring Dips
9 Burpees to 6″ Target
*In a standing position, with arms extended overhead; measure 6 inches from the tip of fingers
KB Weights
Rx 70/53
Sc 53/35