CrossFit Roselle – CrossFit
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Warm-up
Active Warm-up II (No Measure)
Forward lunges w/ arms locked out OH
Reverse lunges w/ arms locked out OH
Forward lunges w/ single leg squats
Inch worm push-ups
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
Weightlifting
DB Bench Press (5-5-5-5-5)
()
DB Pullover (5-5-5-5-5)
Metcon
Metcon (Time)
For time:
50 Back squats, 135#/95#
50 Lunge steps (bar in front rack), 135#/95#