CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Glutes, hamstrings and quads
Banded Hamstring Floss
2 rounds
8 back burns
8 star pulls
8 band press aparts
Warmup
200m Run
10 yoga push ups
10 wall balls
20 double unders
Weightlifting
Deadlift (3 reps every minute for 8 minutes)
Rx 225/165
Rx+ 315/215
or a challenging weight for you
Conditioning
Metcon (AMRAP – Reps)
12 minutes for reps
5 wall balls
10 double unders
10 wall balls
20 double unders
15 wall balls
30 double unders
20 wall balls
40 double unders
25 wall balls
50 double unders
keep increasing wall balls by 5 and double unders by 10 as needed
