CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
300m Row
3 rounds
10 slow deadbugs
https://youtu.be/rbemelnkHag
4 spiderman pushups
https://youtu.be/fSoigipsZM8
10 slow bird dogs
https://youtu.be/ZTFwR6PU1ek
then
Max hold FLR plank
https://youtu.be/KOERfj4QPtk
Gymnastics
Metcon (No Measure)
Core Strength Work
5 rounds for quality
30 sec forearm plank hold
https://youtu.be/GmQfTPmYCiI
5 side plank rotation per side
https://youtu.be/eEojhtdzew0
30 sec single leg glute bridge hold per leg
https://youtu.be/3NXv0Nany-Q
50′ monster walk
https://youtu.be/lQ1UAB22L0s
Max 20 minutes
Conditioning
Metcon (Time)
20 minute AMRAP
1 min Bike
1 min Single Unders
2 min alternating box step ups 20 inch or 12″ jerk block
3 min Row
200m Run
for larger class sizes:
two people to a station at a time to minimize wait times,
but excercises preferable in order down the list if possible.
this is aerobic intensity blood flow work
not a maximum effort, just a sustainable aerobic pace
