CrossFit 5/31/17

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll and stretch

front rack mobility

200m run

2 rounds

30s per side side plank

30s deadbug hold

50′ toy soldiers

50′ lunges

10 windmill

5 air squats

Specific Warmup

Back Squat with bar

Power Clean warmup with bar

Weightlifting Superset

A1: Back Squat (+) eomom 6 min 3 reps)

Rx 135/85

Rx+ 185/125

alternate back squat and power clean every minute for 6 minutes

A2: Power Clean (-) eomom 6 min 3 reps)

Rx 115/65

Rx+ 165/105

Metcon

Metcon (Time)

1000m Row

then

3 rounds

9 wall balls

15 box jumps

21 double unders

stagger heats for more than 4, everyone starts on rower
scale du’s to double su

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