CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
250m Row
3 rounds
Orange or Red Band
Shoulder Prehab
8R/8L Internal Rotation
8R/8L External Rotation
5 Face Pulls
Then with blue or green band
30 sec per arm tricep stretch
30 sec front rack stretch each arm with front squat
6-10 rig squats with bottom pause and hang out
Weightlifting
Clean (5 rounds 60 sec amrap 2:00 rest)
Full squat clean is RX
Options:
Power Clean + Front Squat
Med Ball Clean
Dumbbell Clean
Metcon
Metcon (5 Rounds for reps)
5 rounds of each station
2:00 work stations 1 min rest
AMRAP each exercise
1. Assault Bike Calories
2. Row for max meters
3. Back Squat 45/35
4. Russian Kettlebell Swings
5. FLR Plank Hold (max seconds total)
RX + options
Back squat 135/105
FLR with 25lb plate on back
