CrossFit Millard – CrossFit
Warm-up
WU: Warm-up (No Measure)
3-4 min freestyle roll
guided rolling and mobility-
Foam roll posterior delts and shoulders
Lacrosse Ball scap with overhead movement
50′ each
high knees
butt kicks
bear crawl
crab walk
walking lunges with reach or rotation (alternate)
Banded Shoulder mobiity
Gymnastics
A: Metcon (AMRAP – Reps)
20 minutes total may mix exercises
Handstands 10 min cap
4 rounds
Handstand Holds x 30s
Handstand Pushups x5
HS Shoulder Taps x AMRAP
HS Walk with a partner spot
Conditioning
B: Metcon (6 Rounds for reps)
6 “rounds” 12 total minutes
AMRAP 2 min per station
rest as needed at each station
1: AKBS
2. Assault Bike calories
3. No push up burpees
4. Ab mat situps
5. Rope Climb
6. Row calories
