CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
Foam Roll
Lacrosse Ball Back and shoulders
1m Dragon Stretch
Ab smash with barbell thoracic mobility
Wrist Stretch
3 rounds shoulder mobility
5 Shoulder circles
5 wall slides
5 vertical raise
5 elbow 90 ext rotation
Warm up
250m Row
100′ single leg two touch
10 leg swings lateral
10 leg swings forward
5 thoracic rotations
10 toe hip sky touches
5 cossack squat
10 air squats
Weightlifting
Front Squat (3.3-3.3-3.3-3.3)
Rest 15-30 sec between clusters
Rest 3:00 between sets
Conditioning
Metcon (Time)
4 rounds for time
6 strict pull ups
9 push jerk
21 ab mat situps
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Weights
Rx 95/65
Rx+ 135/105
Pull ups Scaling
Dumbbell Rows
Ring Rows
Banded Pull ups (minimal bands)
