CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll quads and hamstrings
500m Row
Hip Mobility and Hamstring Distraction
Couch Stretch
Squat Therapy to Med Ball
Air Squat to Med ball 30 reps
Strength
Back Squat (5 sets 5 reps)
Tempo 30X1
try to increase 5lb from last week
Start around 65-70% and build
Conditioning
Metcon (Time)
5 rounds
5 box jumps
10 push ups
20 V-Ups
30 air squats
