Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Lacrosse Ball Quads and shoulders

30s Twisted Cross

1m Lizard Stretch

Wrist Stretch

10 arm rotations

10 elbow rotations

10 wrist rotations

10 air squats

20 burpees as quickly as possible

Hang Power Snatch Technique with PVC or bar

Weightlifting

Hang Power Snatch (10min EMOM, 3 Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min amrap

5 American KB swings

10 Box Jumps

20 Double unders

30 ab mat situps

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