CrossFit Inua

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INTRO Uge2 Dag1

CrossFit Inua – Intro

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Info: Metcon (No Measure)

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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 with a dip

Technique

Metcon (No Measure)

DL

Medicin ball clean

Push ups

Metcon

wod: Metcon (Time)

3RFT

10 DL 40/ 25

10 Medicin ball clean 20/ 14

10 Push ups

Bonus

Metcon (No Measure)

Over Head Squat

PVC/ Barbell

Mobility

mob: Metcon (No Measure)

Mob skuldre

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