CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
stretching
2 rounds
10 reps 180 burpee
10 db shrug
10 db deadlift
10 db power cleans
Weightlifting
Trap Bar Deadlift (Heavy Single)
We don’t yet have a trap bar, so we will substitue the farmer carry handles, or heavy DB or KB
In the notes, record what method used to lift
15 minutes
Conditioning
Metcon (Time)
With heavy KBs or DBs or FC Handles
Work out is for quality, so sharing of weights is acceptable
5 sets
10 Trap Deadlift
25′ Carry
15 Burpees
25′ Carry
10 Sandbag load to 48″ or 40″ box
using 50# slam ball
also may use a Bumper plate
25 min time cap
Rx Weight per hand
FC Handles: 90+25 from bar
KB 53s
DB 40-60
