CrossFit Millard – CrossFit
Mobility
Warm-up (No Measure)
Mobility
Foam Roll and Lacrosse Ball tough spots
10 Orange Band Star Pulls
10 Face Pulls with band
Warm-up
Warm-up (No Measure)
200m Run
10 air squats
20 walking lunges
10 push ups
10 ring rows
Weightlifting
Snatch Grip Deadlift (8-8-8-8-8)
if you have snatched before, use about 65%-75% of your max power snatch weight
focus on technique and proper muscle activation at this lighter weight for higher reps
If you don’t know your max power snatch, start with a bar warmup, and build until you have reached a moderate load, Not a Heavy load.
Metcon
Metcon (Time)
Med Balls are my best friend
3 rounds for time
400m Med Ball Run 20/14-10
8 wall balls 10’/9′
8 Burpees over ball
Note: Run the 400m as 2x200m Runs
Rx+ option is 50lb slam ball (Josh Ferge)
Wall ball height is as high as possible if using Slam ball
WOD may be done outside against brick wall if nice out
