CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Lacrosse Ball Shoulders and Glutes
10/10 side plank clamshells
20 glute bridge
30s FLR
10 table in table out
Barbell Warmup
Weightlifting
Power Clean and Power Jerk (6 rounds 90s of 4 PC+PJ (1.1.1.1))
6 rounds Every 90 seconds 4 PCPJ
format 1.1.1.1
1 power clean + 1 power jerk, drop bar reset and repeat for 4 total reps
Power Jerk:
https://youtu.be/XtRq5jzUHqE
Conditioning
Metcon (Time)
3 rounds for time
20 wall balls 20/14
20 box jumps with step down 24/20
30″ box jumps not allowed.
