CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Lacrosse Ball low back and glutes and shoulders
banded Wrist mobility
5 push up plus
Structural Strength
3 rounds
10 sec false grip ring hold
3 false grip ring rows
3 muscle up transitions
5 face pulls with light band
General Warmup easy pace
3 rounds
4 wall balls
4 burpees
Weightlifting
A: Bench Press (4 sets 3.3- 3.3 – 3.3 reps)
Bench Press cluster sets
4 sets of 3 reps, rest 30 seconds, 3 more reps, rest 3:00m
Goal here is to finish your last set with your above or at PR 3 rep weight, and to perform it for effectively 6 reps.
Chainsaw row is separate from bench press. Not a super set. Note part B designator.
B: Chainsaw Row (3-6 per arm for 3 sets)
heavier than last time
Conditioning
C: Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
5 box jumps with step down
5 american KB swings
Rx 53/35
Rx+ 70/53
