CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
glute and posterior floss and scrub
Low Lunge/Dragon Stretch 90s /side
https://youtu.be/8cY76SuqfPQ
2 rounds switch arms on 2nd round
SA Db Walking Lunge 50′
SA Db Deadlift 5/side
SA Db Power Clean 5/arm
SA Db Push Press 5/arm
Weightlifting
A1: Back Squat (7 sets of 3 reps)
Tempo 30X1
same weight all sets
work at 85%-90% 1RM across all sets after warmup set
Conditioning
Metcon (Time)
4 rounds for time
5 man makers
50 single unders or 25 du’s
5 pull ups
