Wednesday CrossFit

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

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