CrossFit – Tue, Dec 13

CrossFit Megalodon – CrossFit

Warm-up

Run 400

then

3 RDS

6 Shoulder Press each arm

3 Burpee Broad Jumps

Mobility

Partnered Hanging Chest Opener

Child’s Pose L/C/R

Squat and Reach 5 each side

Saddle

Pigeon

Get Ready

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

Metcon

12/13/2022 (Time)

Run 800m

3 RDS

50 Wall Balls (20/14)

10 Snatch (95/65) RX+(135/95)

Row 800m