Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll, shoulders, lats, thoracic spine

Shoulder and thoracic opening mobility

10 PVC pass through

200m Row

then

Warmup with PVC

3 rounds

5 power snatch

5 full snatch

5 overhead squat

5 ring push ups

Weightlifting

Overhead Squat (5 sets 3 reps)

off the rack

rest as needed between sets

Conditioning

Metcon (Time)

4 rounds

8 power snatch Rx 95/55 Rx+ 135/95

8 ring dips Rx or Rx+ 8 Ring dips at top of muscle up

Ring dips scaling options

1. Banded Ring Dips

2. Ring Pushups at challenging angle on as low as possible to the floor

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