Fitness Heroics – CrossFit
In’s
Tell 1 really funny joke to anyone in the gym.
E.G. You know whats a joke?…My Fran time…ok that was lame but you get the point.
Yoga/Mobility
-Upright Titanic Full Nelson
-Perfect Stretch
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
American Ginger Challenge (Time)
2 Rounds for time
1/4 Mile Run
———————–
5 Muscle ups
16 Squat Snatch, 95/75
15 Clusters, 95/75
———————–
5 Muscle ups
16 Deadlifts, 135/95
15 Hang Power Cleans, 135/95
———————–
5 Muscle ups
19 Burpees over the bar
89 Double Unders
RX+:
All Reps must be unbroken once you start a exercise. If you miss a lift then your count for that exercise goes to “0”
Happy Birthday to MEEEEEEEEEEEEEEEEEEEEEEEEEEE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! HAHAHAHAHAHAHAHAHAHAHAHHAHAHAAHAHA…(Cough)…MUHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA
Out’s
500m Row (Time)
Max Effort 500m Row