CFGoodLife – CrossFit
Warm-up (No Measure)
10 mins cardio of choice
Snatch Warm Up (No Measure)
15 Air Squats (Hold the last 3 at the Bottom)
Banded Adductor and Glute Stretch
Banded Shoulder Stretch
Pigeon Pose
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
Metcon (AMRAP – Reps)
Death by Overhead Squat
75/55
Min 1- 1 OHS
Min 2- 2 OHS
Min 3- 3 OHS
Etc
Max 20 mins
Score is the last completed round