CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll quads hamstrings and glutes
Couch stretch
100 single unders
30 air squats
Weightlifting
A: Back Squat (7-5-4-3-3)
tempo 30X1
Weightlifting
B: Metcon (3 Rounds for weight)
3 sets
8/8 Bicep Curls
rest 30
10 Batwing Row
rest 30
8/8 Powell Raise
rest 30
https://youtu.be/BxK60HYw760
record weight as
round 1 for curls
round 2 rows
round 3 powell raise
Conditioning
C: Metcon (5 Rounds for reps)
5 rounds alternate between
30s Pushups amrap
30s Situps amrap
