CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Quads and Hamstrings
Bands: Hips and ankles
Couch Stretch
General Warmup
50 jumping jacks
30 windmills
50′ lunge with rotation
15 air squats
Specific Warmup
15 barbell only back squats, no tempo
-rest-
5 temp back squats at 30X1
Weightlifting
Back Squat (5 sets 3 reps from 50%-70% building)
Tempo 30X1
High Bar
Focus on tempo and posture under moderate weight
Conditioning
Metcon (3 Rounds for reps)
Partner workout
3 Rounds For Time
Rx
A) 500m Row or 2:00
B) AMRAP – 2:00m
– 5 Push Ups
– 5 Ab Mat Situps
– 5 Air Squats
Rx+
A) 500m Row in less than 2:00m
B) 2:00m AMRAP
– 5 HSPU
– 5 Toes to Bar
– 5 Front Squats 135/85
REST remaining until partner completes
Score Part B
