CrossFit Millard – CrossFit
Warm-up (No Measure)
Foam Roll
Overhead Mobility
500m Row
2 rounds
5 ohs with pvc
6 box step ups
30-45s flr plank
Warm-up
Weightlifting
Power Snatch + OH Squat (10 sets of 1)
1 ps + 1 ohs
think about posture and positioning, do not increase weight unless posture and positioning maintained.
Metcon
Metcon (Time)
5 rounds
5 overhead squats Rx 95/65
10 box jumps
100m Row
10 ab mat situps
15 min time cap
