CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
early class foam roll
lacrosse ball quad smash by wall
Barbell elbow smash
100′ power skip
100′ carioca
50′ walking leg kicks
10 super slow air squats
Elbow Rig stretch
Weightlifting
1 Power Clean + 2 Front Squat (6 x 1 complex every 90 sec)
6 rounds every 90 seconds
change weight and record top weight performed for complex
OPTIONAL Rx+
1 Clean + 1 Front Squat
Conditioning
Metcon (Time)
5 rounds for time
9 Box jumps
6 Shoulder to Overhead
3 Toes to Bar
Rx 75/65
Rx+ 95/85
10 min time cap
