CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Overhead Mobility with lacrosse ball (back and pec)
200m Run
50′ lunges oh reach
50′ leg swings
50′ reverse lunges
Workout warmup
Build thrusters up to Rx weight
practice double unders
5 sets of 10
Metcon
Metcon (Time)
27-21-15-9
Thrusters
Double Unders
Rx 95lbs/65lbs
Rx+ 135/85
Scaling
Dumbbell thrusters
Shoulder issues- Front Squats or back squats off rack
Double Under scale
2 singles and 1 double under attempt = 1 double under
Cool Down
Warm-up (No Measure)
Post workout stretching
foam roll
