Fancy Friday

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Warm up Mobility

Run/Jog to end of mall and back

Go over exercises in warmup

Then

3 rounds

5 db deadlift

5 db power clean

5 db push press

Weightlifting

Warm-up (No Measure)

Movement Prep

Wrist shoulder mobility

Power Clean Movement Demonstration

Need PVC pipe

Power Clean (5×3)

5 sets of 3 reps

PVC, Bar, light weight
score weight on sets

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 Deadlifts

1 Power Clean

6 Bar over Burpees

Rx 75 lbs Men, 55 lbs Ladies
options: regular burpees

burpees no pushup

burpee over PVC pipe

med ball sub for barbell

Cool Down

Metcon (No Measure)

1:00m easy row

or

1:00m easy bike

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