CrossFit Millard – CrossFit


Warm-up (No Measure)

250m Row or .5 mile bike


6 man makers

6 dead bugs

6 bird dogs

6 scorpions

6 hollow body holds for 3 sec

6 arch body hold for 3 sec on floor


Ring Skill Work (No Score)

Gymnastics Ring Skills

3 rounds

Ring Pull Ups- 3-6 reps or 15 sec Ring Hold

Ring Dips 3 sets of 3-6 reps

Low Ring Push Ups 3-6 reps

Alternative Workout

Fitness Program Level

Leaning Plank OH Ring Hold AMSAP or 15 sec

Ring Rows 3 sets of 8 reps

Leaning Ring Pushups 3×8

All Levels

4 sets of 3-5 reps

Muscle Up Transitions on low rings with leg assistance

8-10 minutes
Make Notes about your experience.


Metcon (Weight)

EMOM 20 min

even 1 Snatch any style (hang, power, full snatch)

odd 5 barbell push ups

build snatch