CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Spend 10 minutes on mobility
Working on areas that are sore from the weeks training
Play around with opening hips in a lunge position
then
1 round
Bike: 20/10 Tabata Program
use 20/10 button on Assault Bike
during 20 seconds: hard effort
during 10 seconds 20-30 rpm spin rest
Strength
Front Rack DB Walking Lunges
3 sets of 16 steps total
rest :90 sec
may increase weight between sets
These are for quality, and not max weight. Full ankle forward flexion, toes and heel on the ground, driving primarily off heel on way up. At no point should you be on your toes only.
Conditioning
Metcon (Time)
For Time
Row 1000 meters
rest 3:00
Run 800 meters
