CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam roll
Band Overhead Stretches
30 sec Leg banded lunge facing and away with glute squeeze
10 inch worm with push up
10 Dead Bugs
10 Bird Dogs
Weightlifting Superset
A1: Landmine Press (5 sets of 4-6 per arm)
A2: Farmer’s Carry (5 sets 50′)
tough weight
Conditioning
Metcon (Time)
5 rounds
5 calorie Assault Bike
5 Tng Power Clean + Jerk
5 pull ups
Rx 95/65
Rx+ 135/85
10 minute cap
Scale to ability
Rest as needed
