Fitness Heroics – CrossFit
In’s
750 meter row
Yoga/Mobility
-Chest
-Wrists
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
Squat Snatch (3 rep max)
WOD
5/19/2015 (AMRAP – Rounds and Reps)
10 Minute AMRAP
7 Single arm kettlebell swings EACH ARM
7 Wall Ball
7 Push-ups
Scaled:
any weight
any height
Push ups on rings
RX:
KBS 53/35 above eye level
Wall Ball, 20/14, 10ft/9ft
Strict Push-ups
RX+:
KBS above eye level, 62/44
WB 20/14, 11ft/10ft
Clapping Push-ups
Out’s
100 Iron Mikes