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
Mobility:
1) Pec/Lat
2) Pectoral Smash
3) Single Leg Flexion
Strength & Skill
Snatch Balance (5 Sets of 5 Reps)
Metcon
Metcon (No Measure)
EMOM 14:
Even Minutes – 10 DB Push Press
Odd Minutes – 10 Box Jumps (24/20)