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
