CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Twisted Cross
Banded OH Mobility
Warmup
350m Row
50′ Walking Lunges
50′ Inch worm
50′ Bear Crawl
Skill & Technique
Rope Climb (Practice J Hook Technique for 10 min)
Metcon
Metcon (AMRAP – Reps)
3 rounds
1:00m AMRAP Each with 30 sec rest in between
Rope Climb
Assault Bike
Power Snatch 75/55
Box Jumps 24/20
Handstand Push Ups
Rest 2:00m
25m Duration
Scales
Hspu: push ups or handstand practice
