CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
300m Row
2 rounds
1:00 single unders or DU’s
10 russian swings
5/5 dumbbell strict press
50′ lunges with reach twist
Mobility
Warm-up (No Measure)
Banded Front Rack
Banded strict press
banded shoulder stars
Weightlifting Superset
A1: Strict Press (5×3-6)
5 sets 3-6 reps
30X1 tempo
increase weight each set if you hit 6 reps
A2: Band Pull Backs (5 sets 8 reps each arm hold 2 seconds)
banded kneeling pull backs
Metcon
B: Metcon (Time)
4 rounds for time
30 DU’s or 60 single unders
20 plate floor to overhead with jump on Rx 25/15 Rx+ 45/35-25
10 american swings Rx 53/35 Rx+ 70/53
rest 1:00 minute
20 min cap
Russian swings optional
