CrossFit Millard – CrossFit
Mobility
Warm-up (No Measure)
Foam Roll
2 min per side
Tack and Floss elbows with barbell
Warm-up
Warm-up (No Measure)
Lunge with stretch 50′
10 inch worms
10 shoulder blade squeeze
Arm Swings
Gymnastics
Metcon (5 Rounds for reps)
Gymnastics Practice
5 Rounds
5 Ring Pull Ups
5 Ring Dips
30s or AMSAP HS Hold
1 Rope Climb
1 Wall Walk
Challenge:
Attempt Handstand Push Up
HSPU no problem? amrap 1 set
Muscle Up Transitions
Lots of alternates for all exercises! All abilities encouraged to participate!
Metcon
Metcon (Time)
4 Rounds
250m Row
5 Man Makers
25 American Swings 53/44/35
Rx+ 80/70 ladies 53
Rest 2:00m
