CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
Foam Roll
Lacrosse Ball Delts and Traps
Shoulder Prep
Wall squat
CNS Warmup
20 deadbugs
20 birddogs
15 hollow rocks
300m Row
50′ of
Toy soldiers
Reverse lunges
Forward lunges with reach
PVC technique
Barbell warmup
Weightlifting
Metcon (Weight)
every 3 minutes for 7 rounds
1-2 hang squat snatch
2-4 power snatch
rest remainder and change weight
Conditioning
Metcon (AMRAP – Rounds and Reps)
5 min amrap
3 pull ups
5 push ups
5 air squats
