CFPC – CrossFit Warm-up 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...Read More

METCON 15 min AMRAP ladder 5-10-15-20-25 etc Calorie Row Burpees over rower Rest CORE No Score: 35-30-25-20-15 Sit-ups Flutter kicks Moderate weight Russian KB swingsRead More