CrossFit Millard – CrossFit
Mobility
Warm-up (No Measure)
Before class foam roll or until :03 on clock
These mobility exercises will help open up our rib cage so we can get a nice and high chest in the deadlift today and box jumps
T-Spine Smash with lacrosse ball
2:00 per each side of spine
Seated T-Spine Rotation
with PVC on back rack 20 rotations R then L with 10 sec hold on rep 20
Dynamic Warm Up
Dynamic Warm Up 1 (No Measure)
100′ Form Run
50′ butt kicks
50′ high knees
lunges with lateral t-spine rotation
100′ carioca in both directions
50′ walking hip rotations
50′ walking front leg swing
50′ walking back leg swing
50′ inchworm no pushup
Weightlifting
Deadlift (3-3-3-3-3)
Conditioning
Metcon (Time)
30-20-10
Box Jumps 24″/20″
Double unders
(Single Unders 60-40-20)
