CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Accessory Work
Metcon (No Measure)
Accessory work for quality
3 rounds
10 scapula push ups
10 seated external db rotations
10 ytw
GHD accessory work
5 ghd situps
5 hip extensions
Weightlifting
Deadlift (Build to heavy single)
20 minutes
Metcon
Metcon (Time)
10 min AMRAP
Rx+ Workout
1 ring muscle up
4 HSPU
8 american kb swings
Scaled, Rx workout
5 of one option below
4 hspu or hand release push ups
8 american kb swings
Ring scaling options
beginner: Ring Rows
intermediate: low ring mu transitions + jumping dip
upper intermediate:
jump off box ring transition on high rings
