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)
Super couch OR hip complex
Weightlifting
Overhead Squat (10-10-10)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 7 mins:
7 Hang Power Snatches, 75/55 lbs
100M Shuttle Run
Post-WOD Recovery
T-spine rake/roll (3 min)
Suprapatellar smash/floss (2 min each side)