Announcements
Murph MONDAY 10am
FREE FOR EVERYONE and everyone you know!
Will not count against class limits
CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
Foam roll
Med ball thorasic opening
Bumper plate ribcage smash
Wall Push Feet Chops
Discuss Proper Sled Push Technique
General Warmup
Outdoor track warmup
Strength
Metcon (No Measure)
Butcher Sled Sprints
25m butcher sled sprints
20 total passes
alternating with others every 25m pass
sled weighs 75 lbs
Butcher Sled Push (20 sets of 25m sprints)
Conditioning
Metcon (Time)
Complete 400m Farmers Carry
However you may only farmer carry 100m at a time. Complete as follows:
Total 400m Farmer Carry
—————-
FC 100m
Run 400
10 air squats
—————-
FC 100m
Run 400m
10 burpees
—————
FC 100m
Run 400m
10 air squats
—————–
FC 100m
Run 400m
10 burpees
—————–
Record Time and Farmer Carry Weight
25 minute time cap
Can’t run for medical reasons?
You may walk 100m and back before you advance the FC
