CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
General Warmup
400m Run
20 situps
10 push ups
10 air squats
Mobility Prep
Banded Leg Lock outs
Partner PVC OH stretch
10 S Wave
10 W’s
10 T’s
8 cuff rotations
Barbell Prep
Weightlifting
Clean and Jerk (1-1-1-1-1)
ran
progress in weight
Power Clean + Split Jerk (emom 10, 3-6 reps)
75-85% of clean and jerk weight
same weight across
