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
