CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
15 burpees
50′ single leg toe touch
50′ walking lunges with overhead reach
50′ bear crawl
Weightlifting
Bench Press (3-3-3-3-3)
2 second pause on chest for each rep
Conditioning
Metcon (Time)
5 rounds
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Rx Workout
200m Run
2 rope climb
4 hspu
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Rx+ Workout
200m Run
2 legless rope climb
4 deficit handstand pushups
hspu scale
8 hand release pushups (double hspu reps)
RC Scaling
2 rope hand climbs from the floor
2 rope foot clamps off floor
Run can be subbed with 200m Row
