Thursday CrossFit

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

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