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12.22.15 – FFA CF

CrossFit Lacertus – CrossFit

Warm-up

Mobility: Hamstrings, Achilles, Quads

THEN

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

Power Snatch (3, 3, 3, 3, 3, 3)

Work to a 3RM Touch-n-Go

*Increase weight each set without compromising form*

Metcon (No Measure)

6 Turf Lengths 60 ft Overhead Walks w/ Training Bar & banded Plates/KB (D+B)
*Scale appropriately*

Metcon (Time)

For Time:

400m Run/Row

50 KB Swings 55/25

800m Run/Row

50 KB Swings 55/25

400m Run/Row

50 Abmats
***Row if raining***

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