CrossFit Millard – CrossFit
Mobility
MB: Warm-up (No Measure)
Foam Roll glute and hamstring floss
KB leg and thigh smash
KB Handle floss hip flexors
Warm-up
WU: Warm-up (No Measure)
Row 250m
50′ 180 air squats
50′ walking lunges
50′ glute kicks
50′ front leg swings
50′ bear crawl
Weightlifting
A: Back Squat (5-5-5-5-5)
Metcon
Metcon (AMRAP – Rounds and Reps)
3 rounds
in teams of two or three
Part A:
1000m row
Part B:
4 min AMRAP
5 pushups, 5 air squats, 5 situps
Two people: add 5 wall balls
If team of three:
Part C:
4 min AMRAP Wall balls
rotate when person A is off the rower
Score is from part B
If no partner,
3 rounds
A: 1000m row
rest 30s
B: amrap 4 minutes
rest 30s
C: 2min AMRAP
rest 30s
