CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Lacrosse Ball Pec Minor
LaX glutes and hips
Hip Flexor Lunge Hold 1m leg
Band Star Pulls 10 reps
Band External Rotation 10 reps
Review and Practice TGU
5/side air Turkish Get Ups
Weightlifting
A1: Turkish Get Up (4 sets 4/4 reps)
Rest 2:00m between switching A1+A2
A2: American Kettlebell Swings (4 sets 10 reps)
Conditioning
Metcon (Time)
3 rounds for time
1 rope climb
5 back squats from floor Rx 95/65 Rx+ 135/85
8 bar over burpees
rest 1:00m
scale rope climb to:
1 floor rope pull + 1 rope Clamp with press over bar
back squat from floor
https://youtu.be/9mgZwwVNMIM
