CrossFit Millard – CrossFit
Warm-up
WU: Warm-up (No Measure)
Foam Roll Quads, Glutes and Hamstrings
Banded Hip Mobility
Row 300m
10 air squats
10 alternating single arm DB front squats
Weightlifting
A: Back Squat (6 sets 5 reps)
1RM %: 60-65-70-75-77-80
rest as needed
30X1 tempo
Conditioning
B: Metcon (Time)
For Time
Rx
5 rounds
5 wall balls 20/14 10’/9′
50 single unders
5 double unders (attempts)
Rx+
5 rounds
10 wall balls 20/14
50 double unders
