CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Circuit Warm Up
1 round
1:00 Assault Bike
1:00 Jump Rope or Double Unders
1:00 Row
1:00 Air Squats
1:00 plank hold
1:00 PVC Passthroughs/ Shoulder rotations
Mobility
Warm-up (No Measure)
overhead mobility
lacrosse ball lower lat to tricep
thoracic mobility
lacrosse ball or plate smash on upper abs lower ribcage
hold kettlebell over a med ball
Weightlifting
Overhead Squat (5×5)
Learn the overhead squat
PVC or Bar Only unless athlete is capable.
If proficiency is demonstrated with empty barbell, athlete may add weight
alternative overhead bar holds, overhead bar “power” style dips, various box heights
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
9 Box Jumps w/ Step Down Rx 24/20 Rx+ 30/24
6 Pull Ups Rx+ C2B
3 Push Press Rx 95/65 Rx+ 135/105
