CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Row or Bike for 2:00m
Walking Lunges
Deadbugs
SL Glute Bridge
Elbow Bridge Clamshells
Hip Distraction Bands
Banded Couch Stretch
Weightlifting
A1: Back Squat (3 sets of 5, then 2 sets of 1.1.1)
Beginner 5 sets 5 reps
Intermediate Lifters:
assuming your form is good:
1.1.1 should be a challenging weight. the period means to rack the bar and rest 10-15 seconds to recover. This should be a weight that you may only get for 1-2 reps if you tried during a set. This is volume building for eventually squatting this weight for multiple sequential reps.
If you feel you could do more than 2 or 3 at this weight, go heavier if you are comfortable.
A2: Bicep Curls (5 x 12-16 alternating)
Conditioning
B: Metcon (Time)
5 rounds
300m Row
30 du/ attempts or 60 singles
10 hand release push ups or Rx+ 5 HSPU
10 abmat situps Rx+ 8-10 GHD Situps to parallel
