CrossFit Millard – CrossFit
Warm-up (No Measure)
Foam Roll
Barbell hamstring rack floss
300m Row
12 side plank clamshells
8 single leg glute bridge per leg
10 scorpions
2 rounds
6 T-Pushups
12 alt windshield wipers
5 air squats
Weightlifting
Front Squat (7 sets 3 reps)
Tempo 20X1
2 seconds lower
explode up
1 sec pause top
Conditioning
Metcon (Time)
5 rounds
6 Burpee Box Jump Overs
5 pull ups or jumping pullups
25 DU or 50 SU
