CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Explain proper overhead positioning
Overhead Lacrosse Ball Mobility
Banded Overhead Mobility
10 breath plus brace
5 db pc + pp
50′ waiters walk/ farmer carry
25′ DB OH walking lunge
2/2 Turkish Get ups
Weightlifting
Push Press (6 sets of 3 reps)
3 seconds to lower
tempo 31X1
elbows in front from front rack
Conditioning
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Box Dips option
I recommend guys95-115/ gals 55-75 for most athletes
