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:
Hip flexor smash (2 min each side)
T-spine anchor (3 min)
Weightlifting
Snatch Balance (15 minutes to build to heavy 1 rep)
Metcon
Metcon (Distance)
Max distance DB Lunge in 7 minutes (50/35 lbs in hang position)
Post-WOD Recovery
Saddle stretch (3 min hold)
Lat smash (2 min each side)