8 June 2016

Article: Is CrossFit Cancerous?

Warm-up
50 Kettlebell Swings - 53/35#
- Alternate with partner every 10 reps until 50 reps total each

Mobility
Shoulder Flex & Ext
Hip Flexor S&F (kettlebell)
Calf S&F (kettlebell)

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
A: Amanda (Time)
9-7-5  
Muscle-ups  
Snatch, 135#/95#

B: 5RFT
10 Back Squat @ ~Body Weight
10 Shoot-Through