CrossFit Millard – CrossFit
Mobility
Warm-up (No Measure)
Lacrosse Ball shoulders, glutes and hamstrings
Band shoulder stretch on rig
Warm-up
Warm-up (No Measure)
200 m Row
THEN- 3 rounds
single arm
5 db bent over row
5 db clean
5 db push press
5 db snatch
Work quality of movement
Weightlifting
Warm-up (No Measure)
PVC Pass throughs
15 reps
Hang Power Snatch (5×2 reps)
12 min time cap
start with PVC warmup
then move to bar
increase weight as comfortable
WOD
Metcon (Time)
4 rounds for time
10 Abmat Situps
8 ring dips
6 pull ups
4 box jumps
15 min time cap
scaling options”
hspu- hand release push ups, pike push ups
ring dips: floor tricep dips, box tricep dip
box jumps: jump to plate
