CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll focus calves and ankles
Lacrosse Ball Feet
Ankle Mobility
Warmup
200 m Row
25 jumping jacks
10 tuck jumps
Double Under Skill Work with coach
Skill & Technique
250 Double Unders (Time)
250 Double Unders
10 min time cap
If working on DU use this as 10min of practice at a relaxed pace.
If 250 are not completed by 10:00m record time cap and note reps completed
If you are unable to perform du’s perform 700 single unders
Metcon
Metcon (4 Rounds for time)
Aerobic Recovery
4 rounds each for time
500m Row
2:00m Assault Bike easy maintainable pace
rest 2:00m-2:30 min
2:30 time cap on each 500m Row
Run heats as required, may start with either bike or row, and switch then rest.
At a sustainable aerobic pace, start out at sustainable pace, and then hold the time or slightly decrease your time each round.
If you have been here the last two days, use this workout as a good way to get some blood going, focusing on breathing and good movement mechanics.
30m Time Cap Total
