CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
300m Row
3 rounds
10 dead bug
10 bird dog
10 scorpions
10 lying knee raises
Banded Hip Mobility
5-10 air squats
Weightlifting
Back Squat (establish a new 1RM)
try to finish by adding at least 5 lbs over previous back squat PR
Beginner
5 sets of 5 reps
Metcon
Metcon (No Measure)
3 rounds for quality
assault bike 2 min
5 burpees
Row 2 min
5 burpees
200m Run
5 burpees
rest as needed
moderate pace, not a test.
