CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Warmup
Foam Roll
Lacrosse Ball Scap Lats and Pecs
Banded Ankle Floss
Pigeon Stretch
200m Row light intensity
3 rounds
10 banded external rotations per side
10 band fly’s
10 band pulls
Skill & Technique
Metcon (5 Rounds for time)
Rowing Technique
Coach Review and Demo of proper rowing technique
All sets are 500m Rows
Rest at least 2 minutes between sets
1st Set: 500m
Row without pacing, but try to keep SPM 30 or under.
2nd 500m Row
Row at 22 spm
3rd 500m Row
Row at 24 spm
4th 500 Row
Row at 26 spm
5th 500m Row
Row at 28 spm
Record each 500m Row time in Wodify, and note your SPM in the comments.
Concept 2 Rowing Technique
https://youtu.be/zQ82RYIFLN8
500m Row (Time)
Max Effort 500m Row
This exercise is for recording your best 500m row from today at the prescribed SPM of 28 or your 5th row.
Gymnastics
Paralette L-Sit Holds (3 rounds amsap)
Scaling options
Hollowbody body hold (banana hold)
Straight leg raise hold
Cool Down
Warm-up (No Measure)
Optional
Cool Down Foam Roll
Glutes and Hamstrings
Lacrosse Ball Glutes
