CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Please dress warm!
Foam Roll shoulders and back
Thoracic mobility
Warmup
400m Run
Then
2 rounds
5 bar kip swings with big active arch push back or see below
10 ab mat situps
50′ Farmer Carry
Scaling Options
or 5 bar hang and release
or 5 Hollow to Arch transitions on the floor https://youtu.be/okkc07gIzOY
Strength
Weighted Step-ups (5 sets of 6R/6L dumbbells or kb)
Farmer Carry Style
may use any weight
Step Ups are to 20″ box
Jerk Blocks or bumpers for lower heights
Demo
https://youtu.be/8apVstrFT4Y
Metcon
Metcon (Time)
3 Rounds
400m Run
15 Toes to Bar
Scaling Options
Assault Bike 3:00m for running
30 Ab Mat Situps for toes to bar
