CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Preclass Nap Club – Members only
Foam Roll
2 minutes on Rower or Bike
Banded Hamstring Mobility
50′ swinging leg kicks
100′ Walking Lunges
10 Air squats
5 RLESS at body weight per leg
RLESS= Rear Leg Elevated Split Squat aka Bulgarian Split Squat
Strength
Bulgarian Split Squats (5-5-5-5-5)
Can be done with Barbell, KB or DB
Front Rack with Barbell preferred for most athletes
Article with Video
https://www.t-nation.com/training/bulgarian-split-squats
Demo with barbell
https://youtu.be/C_dGGHioq1U
Conditioning
Metcon (Time)
4 Rounds
8 American Kettlebell Swings
8 Toes to Bar
8 burpees
200m Run
14m Time Cap