CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Any Order Circuit
1:00m Bear Crawl
250m Row
4 burpees
5/5 half kneeling db press
50′ each arm Waiters Walk
Mobility
Warm-up (No Measure)
band overhead mobility
pvc passthroughs
ytw and trap 3 must be slow and under control
YTW 3 sets of 3 complex rest 15 sec
Trap 3 raise with 2.5 or 1.25lb change plate x 10 reps total
ytw: https://youtu.be/GHIc4YZIQGc
trap 3:
https://youtu.be/fWD2y7W5kg0
Weightlifting
Power Snatch (10×3-6)
10 min EMOM 3-6 reps
shoot to rest about :20-30 sec each minute
Conditioning
Metcon (Time)
4 rounds for time 20 minute CAP
4 turkish getups
10 box jumps Rx 24/20 Rx+ 30/24
4 man makers
Cash Out – 10 cal Assault Bike hard sprint
you’ll need one kettlebell and two dumbbells, or one dumbbell if doing turkish getups with less than 26 lbs
Rx TGU 53/35 MM 25-30/15-20
Rx+ 70/53 MM 40-50/25
