CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Banded shoulder mobility
1 round shoulder prep
300m Row
50′ toy soldiers
50′ sl floor touch
50′ lunge with overhead reach
10 reverse hollow rock
10 hollow rock
10 single leg glute bridge
Weightlifting
Overhead Squat (3-3-3-3)
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
power snatches are fine
I recommend 95lbs for most men
Ladies bar or 55-65 depending on ability
Be smart and don’t snatch weight without good form. If you are new use the bar.
