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)
Foam roll glutes hamstrings, quads
Weather allows: 200m easy run
Cold weather: 300m Row easy pace
50′ forward lunges
50′ backward lunges
Banded Hip distraction
Squat therapy
wall sits
10-15 air squats; vary speed slow to fast
Weightlifting
A: Back Squat (5×5 )
tempo 30×1
60-70% 1RM across all sets, stick to one weight
Conditioning
Warm-up (No Measure)
warmup oh squats and go through pvc and bar progression
Metcon (Time)
4 rounds
8 OH Squat from floor Rx 95/65 Rx+ 115/85
8 Box Jumps
8 ab mat situps
10 min time cap
Warm-up (No Measure)
Cooldown
Kettlebell quad smash with kb tack and rotation
