CrossFit Roselle – Masters/Beginners
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
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
Cards (No Measure)
Suit and rank determine work.
Spade – Shoot Through
Heart – Plate Press Out
Club – Plate Walking Lunge
Diamond – Plate Twist
Metcon
Metcon (No Measure)
With a partner, 5 stations, 4 minutes each
Kettlebell Swing
Farmer’s Carry
Floor Press
Dumbbell Snatch
Plank