CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll and Floss
Any order
200m Row
Point .25 mile bike
2:00 DU or SU Jump Rope
6 reverse hypers on bench or GHD
As a group
Banded Overhead press
Banded Star Pulls
Weightlifting Superset
Arnold Press (6-6-6-6)
Metcon (No Measure)
Box Dips 4 sets x6 reps
Rx+ option Ring Dips 4×6
No ring dips unless you display proficient box dip
use legs for assistance, deep dip, elbows in, shoulders externally rotated
Conditioning
Metcon (Time)
3 rounds for time
400m Shuttle Run (100×4)
8 tire jump inside/outside
50m Suitcase Carry
form a line on one side of tire, and cycle through line until you do 8
then grab your dumbbell and take it for a walk
