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!
