CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Couch Stretch
Warmup:
25 air squats
50′ lunges
50′ 1/4 squat lateral walk
10 side plank clam shells each side
10 side lying straight leg raise per side
Weightlifting
Conditioning
Back Squat (3-3-3-3-3)
tempo 4121
4 sec down
1 sec hold bottom
2 sec rise up
1 sec top
You will lift less weight than regular 5 rep back squat
Beginner: 5 sets of 5 reps 30X1 Tempo
Metcon (Time)
3 rounds for time
90s rest between rounds
20 Wall Balls
10 Burpee Box Jump Overs
50 SU’s or 25 DUs
