CrossFit Millard – CrossFit
Warm-up
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
Weightlifting
A: Snatch (15 min Heavy Single)
B: Snatch Pull (3-3-3-3)
Conditioning
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
