CrossFit Millard – CrossFit
Dynamic Warm Up
Warm-up (No Measure)
Foam Roll
Focus on high hips low back
Lacrosse Ball shoulders
Hamstring floss on box
pigeon box stretch
Warmup easy pace
focus on breathing
3 rounds on 20″ box
10 cross over step ups
10 russian step ups
5 box jumps
5 box push ups
rest
then at easy pace
2 rounds
100m Row
5 thrusters
3 pull ups
WOD
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Thrusters for ladies at 35lbs
Scale Row 1000m to 4:00 minutes for newer athletes
15 minute time cap
Metcon (AMRAP – Reps)
Tabata
Deadbugs