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
Strength
Box Jumps (max height)
Metcon
800m Run (Time)
Max Effort 800m Run
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Cool down
Pull-ups (Max reps)
Crossover Symmetry Recovery (No Measure)
Follow the recovery protocol
