CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
12 Russian step ups
5 man makers
6 wall balls
7 ab mat situps
Mobility
Warm-up (No Measure)
front rack work with band
wrist stretch
bar rack stretch
warm up with empty barbell for cleans
Weightlifting
Squat Clean (EMOM 20 x 1 or :30 amrap)
EMOM 20
Performance: 1 squat clean. Build weight throughout
or
Fitness: :30 sec AMRAP Squat Clean
record highest weight or top amrap reps
Movement demo
https://youtu.be/EKRiW9Yt3Ps
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
100m Shuttle Run
20 AKBS
25m = 1 rep
100m = 4 reps
each round 24 reps total
Rx: 53/35
Rx+: 70/53
