CrossFit Millard – CrossFit
Warm-up (No Measure)
Foam Roll
Lacrosse Ball Shoulders and Traps
200m Row
50′ walking lunges with overhead reach
3 handstands on wall
10 pike push ups
Split Jerk footwork and specific warmup
Weightlifting
Split Jerk (3-3-3-3-3)
From the rack
Conditioning
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
10 Handstand Push ups
200m Run
20 American KB Swings
200m Run
30 Toes to Bar
200m Run
40 Push Press 45/35
200m Run
50 Double Unders
Scaling Options
Hand Release push ups, or reduced ROM Handstand Pushups to abmats (only if your shoulders are strong enough and you are close to getting HSPU)
American swings sub to Russian
Toes to Bar to Hanging Knee Raise or laying double leg raise
Double unders same reps as singles
