CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam roll
Tall Dragon stretch 2min per side
Banded Tricep stretch
Banded front rack stretch
CNS wakeup
10 deadbugs
10 bird dog
20 scorpions
10 quadraped throasic rotations
General Warmup
150 single unders or 50 jumping jacks
50′ prisoner lunges
8 prisoner air squats
Quadruped thoracic rotations
https://youtu.be/4xAFsoJyKJ4
Weightlifting
Front Squat (5-5-5-5-5)
Percentages
70-70-75-80-85
Conditioning
Metcon (Time)
3 rounds
12 ball slams 20lb slam ball
12 pull ups
12 calorie bike
Rest 2:00m
Max effort
Butterfly, kipping or jumping pull ups.
Goal is fast transitions and high intensity each round
Rest so you can aim to maintain max effort
