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 12 min AMRAP 20 Ring rows 30 Wallballs 40 OH Plate walking lunges 50 Double unders Rx Ring rows are performed with heels on box and hands/feet on a level plane parallel to the ground Lunges Rx- 45/35# plate   CORE WORK 50-40-30-20-10 Sit-ups Flutter kicks 30-25-20-15-10 Russian twists (medball)Read More