CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Lacrosse Ball hip and glutes
Couch stretch
Run 200m
3 rounds
5 Russian Swings
5 goblet squats
5 sa kb power cleans
Weightlifting
Back Squat (5×5 tempo 31X1)
3 min rest between hard efforts
Conditioning
Metcon (Time)
3 rounds
9 hang power cleans
15 box jumps
21 double unders, attempts or 42 su
Rest 2:00m or as needed
Hang Power Cleans at around 50%-60% 1RM pc
20m time cap
