CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll lats and triceps
8 lying shoulder circles
5 thoracic table rotation per side
10 cat-cow
10 dead bugs
10 bird dogs
General Warmup
400m easy Run
10 easy paced burpees
Weightlifting
Pendlay Row (snatch grip and clean grip 6-6-6-6)
4×6 snatch grip
4×6 clean grip
Conditioning
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
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8 push press
8 pull ups
8 matador dips
8 russian kb swings
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PP Rx 75lbs/55lbs
Rx+ 95/75
RKBS Rx 53/35 Rx+ 70/53
Dips
Rx Matador Dips
Rx+ Ring dips
scale: assisted box dips
