CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
100 single unders
50′ reverse lunges
50′ spiderman crawl
Overhead Mobility
– Lacrosse Ball Scap
– Banded Overhead Mobility on Rig
Weightlifting
Split Jerk (5 sets of 3 reps, 3 set of 1 rep)
rest 1-3 min as needed
beginner
5 sets of 3 reps
intermediate
1 rep should be a tough lift, but not a max effort, unless you feel really good and form is maintained
blocks may be used and dropped each rep
Conditioning
Metcon (AMRAP – Reps)
3 rounds of
Fight Gone Bad!
1. Push Press 75lbs/55lbs
2. Assault Bike calories
3. Box Jumps 20″ box everyone
4. Power Cleans 75lbs/55lbs
5. Burpees
rest 1m between rounds
Score Reps
