CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
foam roll
lacrosse ball back and shoulders
CNS Warmup
10 waiters bow
20 deadbugs
20 downward dog with crossover toe touches
General Warmup
300m Row
50′ toy soldiers
50′ bear crawl
Weightlifting
Sumo Deadlift (3-3-3-3-3 (1))
no hook grip is fine
clean grip or mixed grip
Optional Heavy Single if time allows and form leading up to it is solid
Metcon
Metcon (Time)
3 rounds
15 pull ups
15 wall balls
30 ab mat situps
Rx+
3 rounds
15 chest to bar
15 wall balls
15 ghd situps
no bands allowed if you can do at least 5 pull ups
no shame in doing singles
Bands are okay for those without any strict pull ups
