CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
stretching and mobility
emphasis wrist and front rack
Dynamic Warmup
300m Row
2 rounds
50′ bear crawl
50′ front rack lunges
20 front rack air squats
(thumbs on shoulders)
Weightlifting
Front Squat (5 sets 3 reps)
GO HEAVY!!!
Take at least 3 sets to warm up before you start your 5 sets
rest plenty between sets
Skill & Technique
Metcon (No Measure)
3 rounds for quality in less than 10 minutes
35 Double Unders
10 clean pulls
8 toes to bar
4 pistols
scaled
3 rounds
50 single unders
10 clean pulls
8+8 3 sec bar hang +ab mat situp
4 pistols to bench
May omit bar hang due to injury
