CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
1min per leg hip flexor lunge stretch
1min lacrosse ball under collarbone
10 slow waiter bow
10 good morning pvc
5 single arm deadlift a side
5 side bend with or without db
5 side bend with over head reach
5 thoracic rotation with chop
Weightlifting
Deadlift (5-5-5-5-5)
clean grip, emphasis on straight locked arms
Conditioning
Metcon (4 Rounds for time)
4 rounds
250m Row
rest 60 sec
100 single under or 50 du Rx/Rx+
rest 60
10 wall balls 20/14
rest 60
record average per 500m row time for each round
