CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
Foam Roll upper back t-spine
Thoracic opening over med ball
Plate smash rib cage
Plate quad scrub smash
Warmup
4 crossover plank
5 jump squats
5 broad jumps
then-
3 rounds easy pace
3 wall balls
3 box jumps 20″ everyone
3 push ups
6 cross over mountain climbers
Weightlifting
Overhead Squat (7 sets 3 reps)
focus on positioning, and technique. Weight is secondary today, unless positioning is good
Conditioning
Warm-up (No Measure)
Warmup for 800m run
Rig leg swings
rig foot sweep
50′ half squats
100m warm up jog
25m high knees
25m butt kicks
50m carioca
rest 2:00m then start run
800m Run (Time)
Max Effort 800m Run
