CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Lacrosse Ball Glutes
facepulls x10
external rotation 10/arm
band pull aparts: back of hand against band on the inside
30s elbow side plank a side
50′ Banded Lateral Walk
20 banded air squats
50′ walking lunges
banded air squats
https://youtu.be/8Hkf-t7DVOg
Weightlifting
Front Rack Lunge (5 sets 20′ walking)
options:
dumbbells or medball
WOD
Metcon (Time)
5 rounds for time
20′ DB FR Walking Lunges
10 DB Burpees
20′ DB OH Walking Lunges
10 DB Thrusters
db burpee demo
https://youtu.be/L_QjiZGhZcM
