CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Quads and Hamstrings
Lacrosse Ball Upper Back n shoulders
Barbell Hamstring Floss
400m Row
with PVC
12 back squats
12 push press
12 power cleans
12 power snatch
Weightlifting
Back Squat (5.5-5.5-5.5)
5 reps rest :30 5 reps rest 3:00m
x3
Metcon
Metcon (Time)
3 rounds
8 push press
8 toes to bar
400m run
Rx 95/65
Rx+ 115/85
Accessory Work
Metcon (No Measure)
Tabata
Flutter kicks
time permitting
