CrossFit Millard – CrossFit
Warm-up (No Measure)
Warmup
look as cool as possible while foam rolling, sunglasses highly recommended,possibly esquire magazine, or take an instagram selfie and tag everyone in the room
200m row
3 rounds
10s hollow hold
10s arch banana hold
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10 v-ups
30s FLR plank
15s rear foot elevated plank
Weightlifting
A: Push Press (3-3-3-2-2-2-1-1-1)
demo
https://youtu.be/X6-DMh-t4nQ
Conditioning
Metcon (Time)
5 rounds for time
5 toes to bar or attempts, knee raises
20 sumo deadlift high pull Rx 75/55 Rx+ 95/65
8 burpees
Video links
Sumo Deadlift High Pull
https://youtu.be/o6QniJ9FaGA
toes to bar demo
https://youtu.be/_03pCKOv4l4
toes to bar progressions
https://youtu.be/nD0K8GvZP9E
burpee
https://youtu.be/TU8QYVW0gDU
video of skill transfer of burpee
i call this a gymnastics style burpee
https://youtu.be/5EhR1xhexQs
