CrossFit Millard – CrossFit
Warm-up
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
Strength
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
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
