Fitness Heroics – CrossFit
In’s
40 Burpees
Yoga/Mobility
– Hip Flexors
– IT Bands
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
Weightlifting
5/27/2015 (Weight)
26 min ETMOM
(Every Two Minutes On the Minute)
5 Overhead Squats, increasing in weight after every set
Scaled: Any starting weight
RX: 65/45
RX+: 95/75
Out’s
50 Iron Mikes