CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
Foam Roll Lats to triceps
Rib Smash with plate
Foam Roller wall slides
wrist mobility
YTW
Warmup
Row 300m
20 air squats
Weightlifting Superset
Shoulder Press (5×6-8 reps)
Tempo 2121
Demo Video
https://youtu.be/xe19t2_6yis
SA Dumbbell Row (6-6-6-6)
3×8 each side
weak arm first, match reps on good arm
Tempo: 4121
2 sec pull
1 sec pause hold
4 sec down
1 sec pause bottom
Conditioning
Metcon (Time)
5 Rounds for time
5 Hang Power Cleans Rx 95/65 Rx+ 135/105
5 Front Squats
10 Ab Mat Sit Ups
rest 1:00 minute
Alternative:
Dumbbell Cleans
Dumbbell Front Squats
