CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Lats Focus
Lacrosse Ball Hips
Pec Minor
50′ bear crawl
50′ spiderman lunge
50′ reverse lunges
15 Face Pulls
15 Banded Overhead Resist similar to top position of American Swing
15 banded rows
Weightlifting
A1: Barbell Row (5-5-5-5-5)
Tempo: 2131
rest 90 seconds between exercises
A2: Push-ups (5-5-5-5-5)
Tempo 2131
Strict Push ups chest and nose touch floor and range of motion, with elbows in and vertical forearms.
Metcon
Metcon (3 Rounds for time)
3 rounds each for time
500m Row
20 American KB Swings
Rx 53/35 Rx+ 70/53
rest about 2:00m
record times
