CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Perfect Stretch x 4 per side
Straight leg circles x 4 per side
Forward fold x30 sec
Leg Swings
Loathe going outside…
Go anyway!
200m Run
50m Power Skip
50m back pedal
50m carioca
Sleds out
Strength
Reverse Sled Pull (AHAP 5-10 25m pulls)
add weight each pull
record heaviest weight
in the amount of poundage on the sled, not including sled weight
Fat boy sleds only
Conditioning
Metcon (AMRAP – Rounds and Reps)
20m AMRAP
200m Run
50m Farmer Carry
10 water pail throws each side
10 med ball slams
