CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Lacrosse ball neck, trap and back smash with overhead movement
100 single unders or 50 Du’s
30s Elbow Side Plank each side
Banded Overhead stretches off rig
PVC Pass throughs
PVC swimmers
PVC Snow Shovels
Weightlifting
Snatch (15min EMOM 1 snatch)
Conditioning
Metcon (Time)
5 rounds with 10m Cap
5 box jumps with step down
10 hand release push ups
10 butterfly abmat sit ups
10 american swings
Rx 24/20 and 53/35
Rx+ 30/24 and 70/53
