Announcements
Gym closed Saturday due to Battle in the Bluffs fitness competition. Come cheer us on at CrossFit Vise in Council Bluffs 8-5pm. Watch Facebook for details!
CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Freestyle Foam Roll
Mobility
Hamstrings over barbell
Smash Quads Calves with kettlebell
15 russian swings
5 kb clean/arm
5 kb snatch/arm
Watch Box Squat Video
setup box squats
15 air box squats
Weightlifting
A1: Box Squat (5 sets of 8-10)
Built on sets 1-4 and 5th set should be a tough weight
Below or At Parallel
stack plates if necessary or 20″ box or 18″ bench
Box Squats with Kelly Starrett:
https://youtu.be/kxBM9vSjRXE
Knee Pain proper box squat video:
https://youtu.be/rOH6b0jJ2bQ
A2: Glute Bridge Barbell (5 sets of 8-10)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
5 Toes to Bar / Knee Raises
10 push ups
5 strict pull ups
20′ bear crawl
