CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
emphasis shoulders and core
Warm up
200m Run
Shoulder Mobility with bands
Specific Warm Up
3 rounds on coach’s call
3 wall walks
4 pull ups/ring rows
10 pvc power snatch
Warm-up (No Measure)
Running technique drills
Coach command power snatch with bar technique drills
warmup muscle ups
warmup pull ups
WOD
Metcon (Time)
3 rounds
400m Run
1 Muscle up on rings
5 Hang Power Snatch
10 pull ups
PS Rx 95/65
PS Rx+ 135/85
20min time cap
Start metcon at :25 after
Muscle up scaling options
(Pick one based on ability or 1 rep of each)
3 muscle up transitions on low rings
3 ring kips
2 hips to rings
4 ring rows
Skill & Technique
Metcon (No Measure)
Bonus Work
Complete 3 rounds for quality
20 sec plank
20 superman hold for 1 sec
20 hollow rocks
