CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
MobilityWOD
Lacrosse Ball Feet 2:00/foot
Lacrosse Gast roc calf muscle/ 1min/leg
10 air squats
20 alt walking lunges
20 alt russian step ups
pvc deadlift warmup
good mornings
deadlift bar path
Strength
Deadlift Clean Grip (5-4-3-2-1)
Rep Scheme
5-4-3-2-1
Save last rep for a 1RM for the day
rest 2:00 between sets
Conditioning
Metcon (Weight)
10 minute EMOM
even- 3-5 Box Jumps w/ sd 24/20
odd- 3-5 Power Cleans
Rx 95/65
Rx+ 135/105
Conditioning
Tabata Push Ups (Tabata Round)
8 rounds- 20sec of Push Ups/10 sec Rest
Tabata 4 min total
Record best set of push up reps
