CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
3 man makers
6 ab mat situps
6 reps in place walking lunges
man maker video
https://youtu.be/iMNnvhg1JcM
Weightlifting Superset
EMOM 10 minutes (emom 10)
Alternate Every Minute between A1 & A2
A1: FR lunges
A2: turkish getups
A1: Front Rack Lunges (4×8)
from floor
4×8 reps
alternate in place
A2: Turkish Get Ups (4)
4 reps total alternating
Metcon
Metcon (AMRAP – Reps)
FGB: Fight Gone Bad!
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Men 75 Rx Weight
Ladies 65 Rx Weight
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. Rower 1 calorie equals 1 rep
Score is for total reps of all rounds
space saver:
boxes go against windows rowers under rig
open space for barbells
