CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Posterior
brief kettlebell calf and quad smash
Floss hip with kettlebell handle
50′ lunge with rotation
15 alternating jump lunges
50 flutter kicks
15 air squats
10 push ups
10 each leg, side lunge
(use rig and or bands to assist as needed to obtain better position)
Weightlifting
Back Squat (5×5)
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
4 Clean Grip Deadlift
4 Hang Power Clean and Jerk
4 Snatch Grip Deadlift
4 Hang Power Snatch
Rx: 75/65
Rx+ 95/85
Metcon
Gymnastics
Metcon (Time)
Finisher:
FLR Plank Hold
Accumulate 3 Minutes in hold
6 minute time cap
record time it took to complete 3 minutes in hold
