CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Glute and QL LaX Ball wall smash legs up
Wrist stretches
Dragon stretch 1min /side
General Warmup
2 rounds
20 squat jumps
30s Hollow hold
20 scorpions
10 bird dogs
10 dead bugs
1 wall walk
Weightlifting Warmup with coach
Weightlifting
Rx: Power Clean (10m emom 2-4 reps)
Rx+: Clean (EMOM 10m 2-4 reps)
Metcon
Metcon (Time)
4 rounds
1 rope climb
20 burpee to plate
20 DU’s
15 pull ups
15 minute time cap
Scales
1 rc = 1 floor pull+1 foot clamp leg press over bar
OR
2 floor pulls
20 DU= 20 attempts OR 40 SU
Pullups may be any style, jumping pull ups off box is allowed for scaling. Ring rows if jumping pullips not possible
