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: Glute Ham Tack n’ Foss, Oly Wall Sit, Single Leg Flexion
Strength & Skill
Snatch (2-2-2-2-2-2)
**This is a chance to work on form and speed. Identify mobility and correct form issues.
Metcon
Metcon (Time)
28May2015
5 Rds for Time of:
15 x Toes to Bar
100m Sprint
2/2 x Turkish Get-Ups (53# / 35#)
**For added challenge on the Turks, use a barbell. 🙂
Cash Out
Chin to Bar Holds (3 Rds)
20 sec holds in three different positions of the chin up.