Fitness Heroics – CrossFit
In’s
1000m Row (Time)
Max Effort 1000m Row
Yoga/Mobility
Lying down, overhead press position w/ Lacrosse Balls under your upper back
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
Skill/Strength
Drop Snatch (Sets of 5)
13 Minutes
WOD
Squat Snatch (3-3-2-2-2-1-1-1)
Finding 1 rep max in 13 minutes
Out’s
50 Weighted Sit-ups