Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Shoulders, Traps, Lats

Lacrosse Ball Posterior Shoulder

Hip Mobility

300m Row

50′ walking lunge with reach

15 air squats

10 alternating db snatch

Weightlifting

Snatch (20m EMOM, 1 snatch)

build weight as needed at own pace

Conditioning

Metcon (5 Rounds for calories)

5 rounds

30 second max calorie Assault Bike

rest 3:00m

all out effort each round!

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