CrossFit 6/1/17

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll

1min Iron cross per side

30s child pose snatch width

Barbell smash bicep and pec

50 jumping jacks

20s hard bike

20 jumping jacks

10s hard bike

4 wall walks

Gymnastic Warmup

2x 10 sec actice bar hang

5 jump to dip support

5 low dip stretch with feet on floor


Metcon (Weight)

Pull Ups

4 sets 3-5 reps

scale with bands

Rx+ weighted pull ups

Matador Dips

4 sets 3-5 reps

Rx+ weighted dips

Scale with bands

While resting, work on power snatch technique with pvc or bar


Metcon (Time)

3 rounds

10 power snatch Rx 95/55 Rx+ 135/85

10 toes to bar

10 burpees

10 ab mat situps (Rx+ GHD SU)

Scale toes to bar to knee raises or lying leg raise