CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
1m dragon stretch
twisted cross stretch 30s side
200m row
50′ inch worms
1 wall walk
4 turkish getups
50′ suitcase carry
10 strict pull ups
pvc split snatch practice
Weightlifting
Split Snatch (3-3-3-3-3)
Good video to review before class
https://youtu.be/tiUvVvtIm2g
Conditioning
Metcon (Time)
5 rounds for time
5 wall walks
10 burpee pull ups
Pull ups scale
Burpee ring rows
Or
both arms same time
10 bicep curls
10 dumbbell rows
10 burpees
