CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Slow and Controlled
Prone Alt Leg Raise x15 per leg
Prone YTW on floor, x8
Clam shells x8 each side
Cobra x30 sec hold
30sec static FLR (plank hold)
Supine Dynamic Leg Kicks x10 each
Supine Single Leg Glute Raise x10 each
Gymnastics
Metcon (No Measure)
Pull up skill work
3 Rounds for quality
A) 10 Ring Rows
rest as needed
B) Accumulate 1:00 pull up bar hold
rest
C) Negative Pullups x5 Slow as possible
rest
D) 10 Rope Pulls from floor
If you can do pullups easily:
50 perfect strict pull ups for quality, absolutely no kipping
or
strict weighted pullups
5 sets of 3 reps
Conditioning
Metcon (Time)
3 rounds for time
15 box jumps w/ step down
8 ball slams 20lb slam ball
20 reverse bw lunges in place
