CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Internal Rotation Lacrosse Ball or Roller
Internal Rotation Bands
50′ walking lunges with reach
50′ high knees
50′ butt kicks
50′ carioca
20 air squats
Snatch Specific Warmup
Weightlifting
Power Snatch (10m EMOM 1 rep)
Fitness Programming: AMRAP in 30-45 seconds, rest remaining of round
Limited Mobility or Injured:
Alternating DB Power Snatch
3-5 reps each arm EMOM
Metcon
Metcon (Distance)
Rowing
10 Rounds
30sec ON
30 sec OFF
15 sec Transition between athletes
