CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
rest 15-30 seconds between rounds
10 box step ups 20″ box
High knees
butt kicks
Carioca
Power skip
Warm-up
Warm-up (No Measure)
Bar only
10 reps back squat
determine depth of squat
full squat, box squat, bench squat, ball squat
Weightlifting
Back Squat (5×5)
5 sets of 5 reps
30X1 Tempo
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
400m Run
15 Russian KB Swings
Rx: Men 53# Women 35#
Rx+ option: KB 70# Men, 53# ladies
