CrossFit Millard – CrossFit
Dynamic Warm Up
Warm-up (No Measure)
Pre Class Foam Roll Posterior
Lacrosse Ball glutes and high hip, 2m per side
50′ inchworms
50′ bear crawl
50′ spiderman lunge
10 waiters bow, slow and controlled
30-50 banded prone hamstring leg curls
Weightlifting
Clean Grip Deadlift (5-5-5-5-5)
rest as needed
Metcon
Metcon (5 Rounds for time)
5 rounds
2 tire flips Rx medium tire
100′ shuttle run
rest 2:00m
If using small tires 4 flips
Gymnastics
Ring Support Hold (2 sets amsap)
performed on low rings
scale by adjusting rings lower and keeping feet on floor, performing a leaning plank, or other options as needed
