CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
LaX glutes and hips
Mobility Hamstring Bar Floss
Lizard stretch 1m side
Banded Good Morning
Hamstring Curl
500m Row
3 rounds
with bar only
5 good mornings
5 romanian deadlift
5 sumo deadlift high pull
Weightlifting
Deadlift (3-3-3)
3 heavy sets of 3 after warmup
Kettlebell Snatch (5-10 min KB Snatch Practice)
demo
https://youtu.be/ZQccQg4kDf8
Metcon
Metcon (AMRAP – Rounds and Reps)
All with a Kettlebell
15 min AMRAP
5 KB Snatch per arm
10 Sumo Deadlift high pull
15 American swings
