CrossFit Millard – CrossFit
Warm-up
Metcon (No Measure)
Foam Rolling, then keep them out
8 side plank clamshells per side
Boxes out
Box Pigeon Stretch
Hamstring Floss on Box with roller
20 leg swings side/front r/l
Warmup
200m Run
-then-
2 rounds
6 prisoner box step ups
30 sec prisoner wall sit
6 lateral box step ups
30 sec elbow plank
Weightlifting
Front Rack Step Ups (4 sets of 6 reps (3R/3L))
20″ box for everyone
add weight as required
If 20″ is too high, step up to a 12″ jerk block
Demo
https://youtu.be/g1g4EOWeLwU
Metcon
Metcon (Time)
4 rounds
6 pendlay row
15 push ups
20 air squats
rest/walk 1:00m
Take 5 minutes to build to a quality 6 unbroken reps Pendlay row to determine your weight for the workout
Pendlay Row
https://youtu.be/3DMRYKFPw54
