CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
200M RUN
1:00min elbow side bridge on both sides rest as needed
8/8 CLAM SHELLS
8 GLUTE BRIDGE 2 sec pause
10 Plank Walk Ups
side plank demo https://youtu.be/S-6NhdAJ-Mc
plank walk up demo
https://youtu.be/ALQ5fdMEqzs
Strength
Front Squat (5×3)
working sets 30X1 tempo
warmup –
10 Bar only Front Squats at 3221 tempo
3 down, 2 sec hold bottom, 2 sec up, 1 sec pause at top
WOD
Metcon (Time)
Total for time
start- 100m Row
3 rounds
10 deadlift Rx 115/95
Rx+ 155/115
8 Bar Over Burpees
Then- 400m Row
