CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m Run
50′ walking lunges
10 yoga push ups
12 total dead bugs
12 total bird dogs
Mobility
Mobility WOD Front Rack (No Measure)
Front Rack banded mobility stretch
Wrist stretch on floor
front rack stretch each side with barbell on rack
Weightlifting
Front Squat (5×3-5 reps)
tempo 30×1
3 seconds down slow and controlled
increase weight as needed
if you top out 5 reps easily go up in weight
Conditioning
Metcon (Weight)
EMOM 10 minutes
2-4 power cleans
increase weight as needed every minute
score is top weight of the emom
10 cal Assault Bike for time (Time)
10 Cal Assault Bike sprint for time
all out!
