CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll 5:00
emphasis on lats, back and legs
don’t roll directly on spine, roll muscle
2 rounds with a foam roller
Foam roller wall facing forearm slides x6-8
front rack lunge with foam roller 25′
overhead lunge with foam roller 25′
front rack w/ foam roller squats x10
over head press foam roller x10
Weightlifting
Clean + 3 Split Jerk (5×1+3)
EMOM 15
Performance: 1 clean + 2 split jerk
Fitness: 1 power clean + 30 sec amrap split jerk
Conditioning
Metcon (5 Rounds for time)
5 sets
Row hard 500m
rest 2:00-3:00
record each 500m row time
