Fitness Heroics – CrossFit
Gotta get those Gainz
Yoga
-Downward facing dog
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
Overhead Squat (5×10)
Metcon
Merry Happy Holiday (AMRAP – Rounds and Reps)
Partner WOD!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
17 Min and 30 second AMRAP:
Row 1000 meters
20 Deadlifts, 115/85
20 Hang Power Cleans,115/85
20 Shoulder-2-Overhead,115/85
20 Overhead Squats, 115/85
RX Plus: 135/95
Cash Out
Happy Holidays! but seriously 50 Double Unders or 150 Single Jumps