Friday CrossFit

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

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