CrossFit Millard – CrossFit
Mobility
WU: Warm-up (No Measure)
300m Row or 10cal bike
Hamstring Monkey Bars of Death hamstring floss
Banded Hamstring/knee extensions
Kettlebell quad smash
Bonesaw
10 dead bugs
10 bird dog
10 scorpions
10 single leg glute bridge
6/6 clamshell
15 air squats
15 good mornings with pvc or barbell
Weightlifting
A: Back Squat (ascending sets 4-6-8-10-12)
rest up to 3m btwn sets
Conditioning
Metcon (Time)
4 rounds
400m Run on Reverse track
10 deadlift Rx 135/105 Rx+ 185/135
8 push ups
20m cap
Scaled
200m Run
5 deadlift 75/55
4 pushups
10m time cap
