CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
50′ A-Run
50′ Carioca
50′ Power Skip
50′ Bear Crawl
then
8 Dead Bugs
8 Bird Dogs
8 Scorpions
Gymnastics
Rope Skill Work (5×3-6)
5 rounds
Bar Hang Rope Foot Clamps 3-6
Hanging Rope Leg Raise 3-6
Rope Pulls from floor 3-6
Rope Climb
Tire Flips (3×4)
3 Rounds
4 flips
Conditioning
Metcon (Time)
800m warm up jog
rest 1-2 minutes
max effort 800m Run
Score 800m run time
