CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Lacrosse Ball smash Scap, traps, lats
100 jumping jacks
10 inch worms
100′ waiters walk on each arm
Weightlifting
Metcon (Weight)
4 sets
100 meters carry
Walking Barbell Carry
Options:
Back Rack Rx 135/85 Rx+ 185/135
Overhead Carry Rx 135/85 Rx+ 155/105
Scaled
DB Shoulder Carry
Slam Ball carry
med ball shoulder carry
Conditioning
Metcon (AMRAP – Rounds and Reps)
12m AMRAP
25m Suitcase carry R arm
150m Run
25m Suitcase carry L arm
12 Russian Kettlebell swings
Rx 53/35 Rx+ 70-80/53
