CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
general foam roll
Row 250m
mobility
front rack, kb leg smash, foam roll
wrist mobility
dynamic warmup
active downward dog toe touches
leg swings front and side
arm swings
lateral walking half squats
Weightlifting
Power Snatch (6×2)
Strength
Metcon (AMRAP – Reps)
10 rounds
1 min Power Cleans
1 min Box Crossover Step Ups 20″
rest as needed
clock doesn’t stop
pick a weight and stick with it
record total reps between both exercises
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
250m Row
6 box jumps
1m row = 1 rep
aim to maintain 25 or lower spm pace
