CrossFit Millard – CrossFit
Warm-up (No Measure)
200m Run
50′ Bear Crawl
50′ Crab Walk
50′ Spiderman
Accumulate 30 sec Elbow Plank Hold
then-
10 clam shells
10 glute bridge
10 air squats
Warm-up (No Measure)
Squat Therapy Session
8-10 minutes
wall facing
Weightlifting Superset
Back Squat w/ Pause (5×4)
5×4
Pause 3 secs in the hole
slow and controlled down
Batwing Rows (5×6)
5×6 reps
light weight only
quality very important
scapula strength
bench elevated on two 45lb bumpers
WOD
Metcon (AMRAP – Reps)
Tabata Jump Rope
4:10 time
20secs DU or SU
10 seconds rest
score total reps
Coach Note: Need time of 8:20 at least before end of class
Metcon (AMRAP – Reps)
Tabata American KB Swings
4:10 total time
20 sec work
10 sec rest
