CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
3m EZ row
Glute and Low Back Lacrosse ball
10 clam shells
10 single leg glute bridge
30s flr plank
10 GHD Hip Extension
5 star planks per side
PVC Deadlift Overview
10 Banded Deadlift with bar
Weightlifting
Deadlift (7 sets of 1.1.1 reps)
RAN= rest as needed
Mixed Grip or Clean Grip OK
Options
Banded Deadlift
Chains
Metcon
Metcon (AMRAP – Rounds and Reps)
12m AMRAP
12 Wall Balls Rx 20/14
10 pull ups or jumping pull ups
Rx Chin over Bar Rx+ Chest to Bar
20 alternating Step Ups 20″ box
pull ups any style
