CrossFit Millard – CrossFit
Dynamic Warm Up
Warm-up (No Measure)
100′ Each
Run
Power Skip
Back Pedal
Bear Crawl
Frog Hop
Mobility
Warm-up (No Measure)
Bands
30s per side
Front Rack
Elbows Up
Single Arm Band Press
Weightlifting
Split Jerk (5 sets 1.1.1)
off jerk blocks
or rack
rest 1-2 min
Metcon
Metcon (AMRAP – Reps)
Tabata Station Rotation
3 Rounds
8 tabata intervals
20 sec work 10 sec rest
Stations:
Air Squats
Burpees
Mountain Climbers
Slam Ball Rx 20lb Rx+ 50lb
Russian KB Swing 53/35 Rx+ 70/80
Assault Bike Sprint
Box Jumps with step down Rx 24/20 Rx+ 30/24
Ring Rows Rx or Pull Ups Rx+
score total reps
