CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Lats and Back
Lacrosse Ball Posterior Shoulders
Lizard Stretch
Twisted Cross
Shoulder Warmup and Mobility
200m Run
2 rounds
5 pull ups
5 push ups
5 air squats
Split Jerk Foot work drills
PVC Movement Prep
Weightlifting
Split Jerk (5 rounds Every 2:00m 5 reps)
power clean from floor
Metcon
Metcon (Time)
3 rounds
200m Run
15 strict press Rx 45/35 Rx+ 75/55
10 pull ups
strict press from the floor
