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 (barbell) (3 min)
Banded bully (2 min each side)
Weightlifting
Hang Power Snatch (1 rep EMOM for 30 minutes)
Post-WOD Recovery
Lat smash (2 min each side)
T-spine smash (double lax ball) (3 min)