Saturday CrossFit

Announcements

9AM FREE LABOR DAY WORKOUT
9AM IS THE ONLY CLASS MONDAY

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

shoulder warmup

-arm circles, elbow, wrist

3 rounds

10 ghd hip extension

10 alt db snatch

Weightlifting

Hang Power Snatch (15 quality reps as heavy as possible)

rest as needed

Conditioning

2k Row (Time)

Max Effort 2k Row
pacing is key

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