CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll legs
Lacrosse ball low back and glutes
20 pvc good mornings
20 pvc back rack lunges
3 rounds with kb
50′ kb goblet lunges
10 Russian KB swings
50′ suitcase carry
10 crossover step ups
Weightlifting
Hack Squat (6 sets 5 reps)
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
8 box jumps Rx 24/20 Rx+ 30/24
8 American KB Swings Rx 53/35 Rx+ 70/53
8 Wall Balls Rx 20/14 10’/9′ Ladies Rx+ 10′
