CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Posterior
Glute Smash
Hip Flexor Stretch Mobility
250m Row
50′ walking lunges
15 air squats
16 Back Lunges
10 push ups
10 Ring Rows
Weightlifting
A1: SA Dumbbell Row (3x 8/8)
3×8 each side
weak arm first, match reps on good arm
A2: Back Squat (5×5 at 60-70% of 1RM)
tempo 3121
A3: SA Kneeling DB Press (5×5/arm)
tempo 3131
Conditioning
Metcon (Time)
3 rounds for time
5 power cleans Rx 135/105 Rx+ 185/125
12 Box Jumps Rx 24/20 Rx+ 30/24
4 Pullups
