CrossFit Millard – CrossFit
Warm-up (No Measure)
Welcome to OPEN GYM
Here are some options:
– Do the Prescribed Workout
-Learn or Practice a Lift
– Snatch, Clean, etc
– Mobility
– Practice a Skill
– Rope Climb
– Rings
-Handstands
– Wall Balls
– Pull Ups
– Dips
– Box Jumps
– Talk to your friends about how awesome CrossFit is
– Think about who you can bring with you to CrossFit on Monday
– Debate which color of Nanos you like to get next
Metcon
Metcon (Time)
3 Rounds for time
12-18-25
SDHP
Bar over burpees
Double Unders (50 SU or 25 DU attempts)
Rx 75/65
Rx+ 115/85
20:00m time cap
Bar over burpee alternatives
regular burpees
hand release push ups
