CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll legs and back
Warmup
10-15 Leg Swings Front and Side (per leg)
10-15 Hip Circles (both directions)
50′ lateral quarter squats
25 Air Squats
Accessory Work
3 rounds
6-8 Lateral Raises
6-8 Bent Over Raise
5 DB Squat Cleans
Lateral Raise
https://youtu.be/q5sNYB1Q6aM?t=5m9s
Bent Over Raise
https://youtu.be/ttvfGg9d76c?t=25s
DB Clean
https://youtu.be/CUaxieWW0tw
Weightlifting
Power Clean (EMOM 8 minutes – 4 to 6 reps)
may increase weight, have extra bumpers nearby for quick weight changes
Metcon
Metcon (AMRAP – Reps)
4 rounds
400M run
15 pull ups RX or Chest to Bar RX+
20min time cap
Pull ups scaling
1. Jumping or Bands.
or
2. Ring Rows
or
3. 12 Bicep Curls at a challenging weight
Note in comments when you record.
2 minute Assault Bike may be substituted for the run
