Thursday CrossFit

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

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