CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Warmup
Foam roll
2 rounds
20 db box stepups 20″
2 turkish get ups
Mobility
KB Hamstring Floss
KB Calf smash
Ankle floss
Barbell forearm and bicep tack and smash
PVC Warmup
10-15 PVC passthroughs
10-15 good mornings
8-10 Jefferson Deadlift practice with pvc
Weightlifting
Jefferson Deadlift (5 sets 6-8 reps)
Metcon
Metcon (Time)
Rx Workout
4 Rounds for time
6 Box Jumps 24/20
9 DB Power Cleans + Jerk
12 Burpees
rest 1 minute
13 min time cap
