26 July 2016

Article: How CrossFit is Changing the World for Women

Warm-up

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

Mobility
T-Spine Smash (balls)
Shoulder Rotator S&F (ball)
Banded Lat Distraction
Banded Olympic Wall Squat

Weightlifting
Snatch (5-5-5-5-5)
Weighted Pull-ups (3-3-3-3-3)

Metcon
4RFT:
5 Wall-Climb
15 Box-Jump Over (30/24")