CrossFit Millard – CrossFit
Pre Class Bonus
Warm-up (No Measure)
Foam roll
Active Stretching
Warm-up
Warm-up (No Measure)
400 m nice and easy run
10 GHD hip extensions
50′ walking lunge
25′ backward walking lunge
10 clam shells
10 total scorpions
10 total bird dogs
10 total dead bugs
10 alt single leg glute bridge
Banded Anti Rotation
hold 10-15 seconds/side
WOD
Metcon (Time)
Chipper
For Time:
60 Box Step Ups 24/20
50 DU or 100 SU
40 Ab Mat Situps feet together
30 push ups
20 Wall Balls 20/14
10 calorie Row
