Fitness Heroics – CrossFit
Q&A tonight @ 7pm
In’s
50 Pass thrus
Yoga/Mobility
-Glutes
-Calves
Stretching w/ band
-Hamstrings
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
WOD
Squat Snatch (5 sets of 5 @ 65% 1RM)
15 minutes
Out’s
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups