CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
800m Row
then
30 sec AB moderate
rest 30-60
20 sec AB hard
rest 30-60
10 sec AB Very Hard
Shoulder Warmup
thoracic mobility
quadruped rotation x10
Pizza Delivery 50′ per arm x3
Turkish Getup Practice pizza delivery style
Strength
A: Turkish Get Up (4-4-4)
rest 90s
B: Metcon (Weight)
Dumbbell Complex
3 sets
5 romanian deadlifts
5 bent over row
5 power cleans
5 s2o
rest 60s
Conditioning
Metcon (AMRAP – Rounds and Reps)
Standard Rx Workout
20 min AMRAP
1 rope climb
10 box jumps
15 single-arm db overhead squats
20 sit-ups
Advanced RX+ workout
20m AMRAP
2 rope climb
10 bj 30″
15 db ohs
20 ghd situps
