CrossFit Millard – CrossFit
Warm-up
WU: Warm-up (No Measure)
while waiting for bike and/or before: Foam roll
1:00 Assault Bike
50′ one DB OH one DB Suitcase carry
50′ farmers lunge
50′ Front rack carry
Mobility
Warm-up (No Measure)
Bands
front rack, legs
Weightlifting
Clean (3-3-3-3-3)
Alternatives:
Hang Clean or Power Clean
Beginner 6-8 reps hang clean
Dumbbell cleans
Dumbbell front squats
Metcon
Metcon (3 Rounds for reps)
3 sets
3 min AMRAP
8 Barbell FR Lunges (4R/4L)
8 Burpees
rest 2:00m
