CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Mobility: Legs
Kb quad/calf/ hamstring smash
Outside Warm Up
50m jog
50m power skip
50m jog
50m carioca
50m jog
50m high knees
50m butt kicks
50m sprint
Inside
Overhead mobility
wrist mobility
review push jerk
Weightlifting
EVEN: Push Jerk (EMOM 10– 3- 6 reps)
DBs may optionally be used
ODD: Metcon (Weight)
Pull Ups 3 reps
may use bands, or ring rows. no jumping pull ups
Conditioning
Metcon (4 Rounds for time)
4 rounds
Rx Workout
12 cal Assault Bike
9 Shoulder 2 oh 115/85
6 box over burpee 24″/20
Rest 2:00
Rx+ Workout
24 cal AB
18 Shoulder 2 oh 135/105
12 BOB 30″/24
Rest 2:00
