Announcements
CLOSED LABOR DAY MONDAY SEPT 5
CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
walking knee to chest
A-Run
Backpedal
lateral shuffle
spiderman
lateral lunges
Gymnastics
A1: Rope Climb (6 total)
EMOM 12
6 ascents (1 every 2 min)
or 12 rope pulls from floor
A2: Elbow Plank (AMSAP)
AMSAP
EMOM 12 odd minutes
score is top seconds hold
forearms flat on floor
palms flat on floor
don’t put hands together
1 second equals 1 rep
Metcon
Metcon (Time)
5 rounds for time
Shuttle run 5 dwn/back
rest :90
Alternative:
2 rounds
Tabata Assault Bike
