CrossFit Silos – CrossFit
Burgener Warmup: https://www.youtube.com/watch?v=Y5YFU_iuwJ4
here are the 5 exercises for the burgener warm up:
1. down and up: see pix (speed thru the middle)
2. down + up + elbows high and outside (keep bar in least line of resistance)
3. down+up+elbows high and outside +muscle snatch: turn over strength
4. sn lands: foot work
5. sn drops: footwork in the bottom position.
Snatch (1 RM in 10 minutes)
Double Row (4 Rounds for reps)
4 Rounds –
3 minute clock, Row 500M and then Double Unders for Reps
Rest 3 minutes
Record each round separately.
RX+ = Triple Unders