CrossFit Ballwin – CrossFit

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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 Mobile, Single Leg Flexion,

Squat Dislocates

Strength & Skill

Snatch Pull + Snatch (5 sets of (2 + 1))

*Rest 90s between sets

**Increasing weight to hard but doable

Metcon

Metcon (AMRAP – Rounds and Reps)

25May2016

Partner AMRAP 17:

30x Calorie Row

30x Wallballs (20/14#)

30x Sit-ups

**One person works at a time.