CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
:30 sec Assault Bike 30-40rpm
20 walking lunge with reach
20 lateral steps each side in 1/4 squat
Then:
Banded Hip Stretch
Banded Squats
Then: Bars on Rack
20 bar only back squats
Then Begin Back Squat Warm Up
Weightlifting
Back Squat (5×5)
5 sets of 5 reps
30X1 Tempo
Conditioning
Metcon (Time)
8 rounds for time
100m light jog/recovery walk
100m Sprint/Run
4 Laps Total 1600m
