CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
10 air squats
10 pvc passthroughs
10 good mornings
with PVC:
10 front squats
10 back squats
10 overhead squats
Weightlifting Superset
Squat Complex (4×3-3)
4 rounds
3 Back Squat
:20 sec rest
3 Front Squat
2:00 rest between sets
increase weight each round
Conditioning
Metcon (Time)
5 rounds for time
10 wall balls 20/14
5 HSPU
6 Toes to Bar
HSPU alternatives:
feet on wall push ups
pike push ups
HSPU to abmats
