CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
200 m Row easy pace
2 rounds
12 windshield wipers
10 bird dogs
10 scorpions
5 russian kb swings
Rope Climb Warm Up and Wall Walk Demo
windshield wiper demo
https://youtu.be/X59_4RrU_aA
Skill & Technique
Metcon (No Measure)
Every 2 minutes for 12 minutes
Alternate Between A and B
A) 1 Rope Climb or 1 Rope Pull from floor and one hanging foot clamp press over bar
B) Wall Walks – 2 Reps
Metcon
Metcon (Time)
Rx Workout
4 rounds
8 wall balls 4-14lbs
10 jumping pull ups
100′ bear crawl
Rx+ Workout
4 rounds
8 wall balls 20/14
6 Pull Ups
100′ Bear Crawl
