Friday CrossFit

CrossFit Millard – CrossFit

Warm-up (No Measure)

Foam Roll

Overhead Mobility

500m Row

2 rounds

5 ohs with pvc

6 box step ups

30-45s flr plank

Warm-up

Weightlifting

Power Snatch + OH Squat (10 sets of 1)

1 ps + 1 ohs

think about posture and positioning, do not increase weight unless posture and positioning maintained.

Metcon

Metcon (Time)

5 rounds

5 overhead squats Rx 95/65

10 box jumps

100m Row

10 ab mat situps

15 min time cap

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