Saturday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll

Discuss which variation of burpee you like the most

3 rounds shoulder warmup

5 min Row/Bike/Jog very easy pace

3 rounds

10 sec sorenson hold

20 sec elbow plank

30 sec wall sit

10 sets ITY

10 plate halos

10 back burns

Snatch warmup with PVC


A: Snatch (15 min Heavy Single)

B: Snatch Pull (3-3-3-3)


C: Metcon (Time)

For Time:

30 db snatch

10 box over burpees

20 db snatch

15 box over burpees

10 dumbbell snatch

20 box over burpees