Saturday CrossFit

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

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