CrossFit Kent Island – CrossFit
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
Pre-WOD Mobility:
T-spine smash/anchor (2 min)
Oly wall squat (2 min)
Weightlifting
Squat Snatch (EMOM 1 Snatch for 30 minutes)
Post-WOD Recovery
T-spine smash (gemini) (2 min)
Suprapatellar smash/floss (2 min each side)