Wednesday

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam roll quads and hamstrings

Pigeon Stretch 30s/leg

Low Lunge mobility

Yogi Squat hold free or on rack

then

3:00 DU Practice with instruction

25 air squats

16 lunges

Strength

Back Squat (3-3-3-3-3)

3-3-3-3-3

rest 2-3 minutes between sets

Conditioning

Metcon (Time)

4 rounds for time

12 Burpee over box 24/20

16 alt dumbbell power snatches Rx 40+/25+

Rx+ 60+/45+ db, 30/24 box

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