CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Banded shoulder mobility
then-
2 rounds
10 pvc pass throughs
10 pvc overhead side to side
10 sec pvc hollow hold on floor
10 sec pvc arch hold on floor
10 push ups
10 pvc front rack forward lunges in place
Gymnastics
Metcon (No Measure)
Pull Up and Grip Strength Circuit
5 rounds for :30 sec each
Fitness Athletes
Close Grip Chin Up as high ap
Low Bar Pull Ups with feet assistance
Hollow Body 5 count Hangs amrap
Ring Rows amrap
Performance Athletes
5 rounds :30 sec AMRAPs or play around with different movements
Ring Pull Ups
Strict Chest to Bar
Strict Pull Up
Strict Toes to Bar
Strict Toes to Rings
Ring Kips or Hips to Rings
Record progress made.
For example: 10 strict pull ups a new PR!
Or First close grip chin up!
If you chose Performance, be sure to mark Rx+
Conditioning
Metcon (Time)
For Time
Buy In:
10 cal Assault Bike
Then:
3 rounds
10 slam ball (red slamball or med ball)
10 Box Jumps
5 Toes to Bar
Cash out
5 cal Assault Bike
