CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
50′ Walking Lunge with overhead reach
50′ lunge with rotation
10 leg swings in each direction
Test-
5 super slow air squats
Mobility-
Banded Hip Mobility
-Banded Pigeon
– Banded Lunge face and away from rig
-Lateral Hip Lunge
Retest-
5 Super slow air squats
5 slow clamshells per side
10 glute bridge
Weightlifting
Warm-up (No Measure)
For today’s weightlifting athlete may choose which squat variation they would like to perform or are capable of.
A: Overhead Squat (3-3-3-3-3)
B: Front Squat (3-3-3-3-3)
C: Back Squat (3-3-3-3-3)
D: Zercher Squat (3-3-3-3-3)
http://boxlifemagazine.com/the-zercher-squat-the-most-underrated-squat/
Conditioning
Metcon (Time)
4 rounds for time
15 box jumps Rx 24/20 Rx+ 30/24
10 wall ball Rx 20/14 10’/9′
5 pull ups
Rx with bands
Rx+ Unassisted
12 min time cap
