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)
Adductor smash (2 min each side)
Weightlifting
Squat Snatch (1-1-1-1-1-1-1)
Post-WOD Recovery
Suprapatellar smash/floss (2 min each side)
Shoulder/rotator smash/floss (2 min each side)