CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
15 kb goblet squats
10 push ups
20 ab mat situps
Then as a group
30 sec Sub Scap pvc stretch
10 each side side lying subscap 90deg rotations with very very light weight
20 orange band face pulls
10 each arm seated sub scap rotation on bended knee
scap pvc stretch
https://youtu.be/khMVSd534ew
lying subscap 90 rotation demo
https://youtu.be/ai7hhY_Z1wk
Weightlifting Superset
Front Squat (5×4-6)
Elbow Side Plank Hold (30s AMSAP)
AMSAP adding up to 30 sec each side
Metcon
Metcon (Time)
For Time – 15 minute cap
50 box step ups
25 push ups
30 box step ups
15 push ups
10 box step ups
5 push ups
Box height Rx for both M/F 20″
