Saturday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

General Warmup

400m Run

20 situps

10 push ups

10 air squats

Mobility Prep

Banded Leg Lock outs

Partner PVC OH stretch

10 S Wave

10 W’s

10 T’s

8 cuff rotations

Barbell Prep

Weightlifting

Clean and Jerk (1-1-1-1-1)

ran

progress in weight

Power Clean + Split Jerk (emom 10, 3-6 reps)

75-85% of clean and jerk weight

same weight across

Conditioning

30/30 Row (4 Rounds for distance)

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