CFGoodLife – CrossFit
Warm-up 1 (No Measure)
300 meter run
10 ring rows
15 pvc pass throughs
10 easy push ups
Banded hamstring and hip flexor stretch
Snatch Warm Up (No Measure)
15 Air Squats (Hold the last 3 at the Bottom)
Banded Adductor and Glute Stretch
Pigeon Pose
10 Wall Taps (down and up equals 1)
The Burgener Warm-Up
1. Down and Up
2. Elbows High and Outside
3. Muscle Snatch (Upright torso, no bend in the legs)
4. Snatch Land 2in,4in,6 in (6 inches should be at parallel)
5. Snatch Drop (also know as snatch balance, no dip)
6. Hang Snatch
*Complete first round with PVC, then second round with BB
*perform each movement 3 times per round
Graveyard Games “Bar Fight” (Time)
In teams of 2
15-12-9
Power Snatch 95/65 (75/55)
Pulls Ups (jumping pull ups)
15-12-9
Thrusters 95/65 (75/55)
Toes to Bar (hanging knee raises)
15-12-9
Overhead Squat 95/65 (75/55)
Chest to Bar Pull Ups (jumping chest to bar)
13 min time cap