CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
1min a side Couch Stretch
Wrist Mobility
50′ Monster Walks
10 Fire Hydrants per leg
General Warmup
25 medicine ball cleans
10 bar only back squats
Med ball clean demo
https://youtu.be/-nk0GqeSTJs
Fire Hydrant demo
https://youtu.be/lKn2c46aMXY
Weightlifting
Back Squat (5-5-5-5-5)
Conditioning
Metcon (Time)
5 rounds
10 power cleans
10 bar facing burpees
15m time cap
Rx Weight
60% of your max power clean
Rx+ Weight
75% of max power clean
