CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Quads and Hamstrings
Band hamstring stretch (flex+extend)
8-10 banded Clam shells
6-8 fire hydrants
10 leg swings front/side
warmup
3 rounds NFT
5 med ball goblet squats
10 med ball goblet lunges
5 burpees
Weightlifting
Back Squat (4-4-4-4)
Metcon
Metcon (Time)
5 rounds
6 box over burpees 24/20
10 alt db snatches
