CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
areas that may need attention, shoulders and glutes and quads have been used recently
Warmup
200m Run
10 air squats
10 push ups
5 handstand kick ups
5 jump to ring support hold
Setup for the workout
-Take tires outside of gated area
-setup ring dip stations, may need to move them away from the short ropes on the rig
– boxes out on the floor
WOD
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
200m Run
1 tire flip
2 rope climb
3 ring dips
4 HSPU
5 box jumps with step down
scale ring dips to either matador dips or box tricep dips
Box Dip:
https://www.youtube.com/watch?v=P_jCs3mY5e4
Scale Handstand push ups to:
Pike Pushups
regular push ups
Rope Climb scale,
two ascents of hands only rope climbs off the floor
Do not perform Tire Flips inside the gated area, take tires outside of the gated area.
Coach’s Recommendations
There are two ways to approach this workout.
Record in the WOD comments whether you aimed for recovery or Intensity.
1. Recovery.
– Depending on your fitness level, This can be a great mixed modal recovery workout
expect 3-5 rounds as a recovery workout. Keep the pace aerobic, and avoid going at a breakneck pace.
OR
2. Intense all out workout
– Depending on your fitness level, you may approach this workout harder and go for as many rounds as possible. Only do this option if you are feeling fresh this week so far, or may be missing days this week or missed earlier in the week.
