CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam roll
300m Row
Mid thoracic lacrosse ball roll
10-15 band pull aparts
banded hip hinge pull through
20 toe and thigh touches
Weightlifting
A: Sumo Deadlift (5 sets of 1.1.1)
https://www.t-nation.com/training/6-tips-to-master-the-sumo-deadlift
Metcon
B: Metcon (Time)
3 rounds for time
200 single unders Rx or 100 dubs Rx+
20 push ups
20 situps
10 minute cap
