Announcements
No Class Monday 10/31 at 6AM and 5:30pm
Class Times for Monday 10/31: 5am,9am,Noon,4:30pm
Please Check Schedule for the week and reserve accordingly
Thank you
CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Jared’s Choice! Maybe he has something fun to do outside!
I’d recommend some quads and hamstring mobility as well
Work with a lacrosse ball or foam roller on your back, and lats
Strength
Warm-up (No Measure)
If you missed Back Squats earlier this week, it is important to make up that workout. I think it was Monday we did Back Squats
Back Squat (5×5)
5 sets of 5 reps
30X1 Tempo
Squat today ONLY if you Missed Monday or Friday this week. If you attended both Monday and Friday, do not back squat.
Back Squated on Monday but missed Friday?
You get to Back Squat today!
Gymnastics
Metcon (AMRAP – Reps)
Spend 15 minutes
Work specifically on Double Unders
Things to remember
Pin elbows in to sides
Forearms angled at a 45 towards the floor
Feet together, two foot jump
Land Toe to Heel, do not stay on toes
Absorb the jump with your thighs and not your calves
Turn wrists slow to not have to slow down rope and not have to jump so fast.
Jered may have other coaching ideas!
record your double under reps!
WOD
Metcon (Time)
5 rounds for time
10 Russian KB Swings (RKBS)
10 Burpee Box Jump Overs (BBJO)
Rx 53/35
Rx+ 70/53
Russian Swings
To eye level
Use your hips and keep your chest up
It is not an arm or back exercise
