CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Low Lunge Active Mobility
3 Rounds
100m Row
50′ standing broad jump
10 total alt Sledge Hammer to double mat
50′ walking lunge
50′ single arm waiters walk with dumbbell
Mobility
Warm-up (No Measure)
banded front rack stretch
wrist stretch
Weightlifting
Hang Power Clean (emom 8 x 3 reps)
EMOM 8
3 reps per minute
pick a weight and stick with it
take 5 minutes to find weight
record emom weight
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
with Kettlebell
25′ Suitecase Carry Right Hand
25′ Suitecase Carry Left Hand
8 Goblet Squats
8 push ups
