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 anchor (3 min)
Banded bully (2 min each side)
Weightlifting
Power Snatch (EMOM 1 rep for 10 minutes)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 minutes:
20 Double-unders
2 Power Snatches, 70% 1RM
Post-WOD Recovery
T-spine smash (double lax ball/gemini) (4 min)
Blue angel (2 min each side)