Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

LaX glutes and hips

Mobility Hamstring Bar Floss

Lizard stretch 1m side

Banded Good Morning

Hamstring Curl

500m Row

3 rounds

with bar only

5 good mornings

5 romanian deadlift

5 sumo deadlift high pull

Weightlifting

Deadlift (3-3-3)

3 heavy sets of 3 after warmup

Kettlebell Snatch (5-10 min KB Snatch Practice)

demo

https://youtu.be/ZQccQg4kDf8

Metcon

Metcon (AMRAP – Rounds and Reps)

All with a Kettlebell

15 min AMRAP

5 KB Snatch per arm

10 Sumo Deadlift high pull

15 American swings

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