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
