CrossFit Millard – CrossFit
Warm-up (No Measure)
25 Russian Kettlebell Swings
Overhead Mobility Work–
Foam Roller Wall Slides
8-10 Reverse Hypers on Bench
then 3 rounds
100′ power skip
100′ bear crawl
20 reverse lunges
accumulate 2:00 bar overhead hold in 15-30 sec increments
Strength
A1: Strict Press (2-2-2-2-2)
2-2-2-2-2
rest as needed
A2: Prone Bench Row (5×12)
5×12
rest at least 1:00 between A1+A2
Conditioning
Metcon (4 Rounds for time)
Take 5 minutes to find power clean and push jerk weight for WOD or work on technique
4 rounds each for time
8 deadlift
4 power clean + jerk/press
20 two feet lateral bar jump over
rest 60 sec
Rx 135/95
Rx+ 185/125
