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121613 CrossFit

16
Dec

121613 CrossFit

Main – CrossFit

General Warm-up (No Measure)

Neck Back & Forth
Ear-to-Shoulder
Wrist Circles
Arm Circles, small & big
Arm Across Chest
PVC Pass-throughs
10 x Push-ups
Torso Bow & Bend
Torso Rotations
Leg Swings
Lateral Leg Swings
10 x Squats
Elbow-to-knee Push-outs
Ankle Circles
In-step Stretch
Single Leg Flexion
10x PVC OHS

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Squat Snatch (4×3 increase)

Front Squat (4×3 increase)

Metcon (Time)

7 rounds for time.
7 Clean & Jerks 115/85
7 Burpee Box Jumps 24/20

– 18-min time cap