CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 toy soldiers
10 jumping jacks
50′ Bear Crawl
10 air squats
THEN after 2 rounds
one 200m run
PVC Barbell Warm up
PVC Barbell Snatch Warm Up (5-10)
5-10 reps each
PVC only
Good morning
Down and Finish
Down and Pull
Down Pull Overhead
Mid Thigh overhead
above knee overhead
below knee overhead
behind the neck press
overhead squat
power snatch
Weightlifting
Power Snatch (3-6 every 90s)
Every :90 sec for 5 sets
3-6 reps
Build Weight Slowly
WOD
Metcon (Time)
3 rounds for time
12 American KB Swings 53/35
9 Jump Rope DU or SU
6 Toes to Bar / Knee Raises
