CrossFit Millard – CrossFit
Warm-up
Metcon (No Measure)
Foam Roll
Row 300m or Run 200m or Hard 90 sec bike @50-60rpm
Mobility Bands overhead
2 rounds
15 chest supported DB fly
5 DB snatch per arm
15 three point db row per arm
Weightlifting
Hang Power Snatch (10 min practice HPS)
beginner
start with the bar and build as needed
intermediate to advanced athletes practice doubles and build to a heavy double
Conditioning
Metcon (Time)
4 rounds
400m Run with plate Rx 25lbs/15lbs Rx+ 45/25
every 100m perform 2 burpees to plate
20 alt DB Snatch
25m time cap
