CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll and Stretching
1min Couch stretch per side
30 air squats
5 glute bridge
16 Glute Bridge March
8 sideplank clam shells per side
Weightlifting
Rx: Back Squat (5-5-4-4-3-3-2)
advanced athletes are to perform low bar back squats
controlled tempo
RX+: Low Bar Back Squat (5-5-4-4-3-3-2)
controlled tempo
advanced athletes only
https://youtu.be/bbNA17KjBzU
Metcon
Metcon (Time)
6 rounds
10 wall balls Rx 20/14
10 burpees
time cap 14 minutes
