CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
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
Metcon
Metcon (Time)
5 rounds for time of:
12 GHD Sit-ups
9 Ring Dips
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Cool down
Squat Snatch (EMOM 6 reps, pick load for 10:00)
Handstand Hold (wall) Head Taps (20 )
Handstand Hold (wall) (:30-2:00)
Crossover Symmetry Recovery (No Measure)
Follow the recovery protocol
