Fitness Heroics – CrossFit
In’s
300 Jump Rope
Yoga/Mobility
Foam Roll
-Hips
-Calves
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
Going from the rack
Overhead Squat (Sets of 5 or 10)
13 Minutes to find 5 rep or 10 rep max
WOD
Metcon (Time)
12 Minute AMRAP
Scaled:
20-15-10-5: Wall Walks
120-90-60-30: Single Jumps
RX:
20-15-10-5: Handstand Push-ups
40-30-20-10: Double Unders
I messed up again! Put you score under “Sleep Much?”
Out’s
3 Minutes of L-Sit