Basin CrossFit – CrossFit
With a MB, back and forth to each other for 10 reps of each movement:
Fast Chest Passes
Lying Kick Passes — One person is standing, throwing the ball to their Partner’s feet (they are lying on their backs), who kick it back to them.
(5min) First Part of Junkyard Dog Warmup
With a PVC, then Barbell — Spend 10min Drilling the Snatch Balance and Squat Snatch.
* Burgener Warmup + Drills (OH Squat/Sots Press/Snatch Drops/Pressing SB/Heaving SB/Snatch Balance)
* Squat Snatch Progressions: Hang Positions – Deadlift – Full Movement
(5min) Prep for Snatch Balance
Keep these few Warmup sets pretty light
1 x 5 reps
1 x 3 reps
2 x 1 rep
Snatch Balance (1-1-1)