CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
150m Row
20 box step ups
20 air squats
5 arch body ups hold 5
5 5 sec hollow body hold
slow and controlled:
10 bird dogs
10 dead bugs
10 scorpions
Weightlifting
Muscle Clean (3×5)
light weight
focus on mechanics
quick elbows under
Power Clean (4x 1-1-1)
4 sets 1-1-1
3 position Power Clean
High Hang
Mid Thigh
Above Knee
Conditioning
Metcon (Time)
3 rounds for time
500m Row
10 Box Jumps w/step down 24/20
8 american swings
run heats 3 minutes apart
