CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Preclass casual rolling
Foam Roll Shoulders emphasis
Lacrosse ball glutes and low back
AMRAP Every 30 sec switch exercise
2:30m total
FLR plank
air squats
mountain climbers
superman/banana rolls with 3 sec holds
supinated glute bridge
then
3 rounds
10 sec bar hang with active shoulders
Skill & Technique
A1: Weighted Chin/Chest to Bar Pull ups (5 sets 1.1.1)
Warmup up with a few body weight chin ups
scaling
pronated or supinated grip okay
jumping, or on adjustable bar or leaning pull ups
lower as slowly as possible
A2: Glute Bridge Barbell (3-3-3-3-3)
rest as needed between exercises
slow and mean here, 2220 tempo
may also use plate or other weights as options, or unweighted
Conditioning
Metcon (Time)
5 rounds for time
50′ bear crawl
65′ Suitcase Carry Rx 53/35
20 mountain climbers
8 American Swings Rx 53/35
