CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
EZ 2:00 min Row or 2 min Bike
50′ Samson walking lunge
KB Quad and Calf Smash
Couch Stretch
Band Hip Mobility and Distraction
Banded Pigeon
30s-1:00m low squat hold with movement
10-15 air squats
Weightlifting
Back Squat (5-5-4-3-3)
Tempo 30X1
Conditioning
Metcon (Time)
4 rounds
12 box jumps 24/20
8 Burpees
250m Row
