CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Mobility–
Foam Roll with
Quads focus
Lacrosse Ball glutes and hips
Wrist mobility stretches
12 per side elbow plank clamshells
12 glute bridge
Warmup
with medicine ball Rx 20/14
50′ front rack med ball lunges
20 med ball cleans
10 wall ball
Weightlifting
Front Squat (4-4-3-3-2)
Tempo 30X1
3 sec to lower in squat
explode up as fast as possible
1 sec pause at the top
Metcon
Metcon (Time)
3 rounds
300m Row
20 Russian Twists with plate
20 Plate to Overhead
50′ walking lunges bodyweight
