CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll, shoulders, lats, thoracic spine
Shoulder and thoracic opening mobility
10 PVC pass through
200m Row
then
Warmup with PVC
3 rounds
5 power snatch
5 full snatch
5 overhead squat
5 ring push ups
Weightlifting
Overhead Squat (5 sets 3 reps)
off the rack
rest as needed between sets
Conditioning
Metcon (Time)
4 rounds
8 power snatch Rx 95/55 Rx+ 135/95
8 ring dips Rx or Rx+ 8 Ring dips at top of muscle up
Ring dips scaling options
1. Banded Ring Dips
2. Ring Pushups at challenging angle on as low as possible to the floor
