Announcements
9AM FREE LABOR DAY WORKOUT
9AM IS THE ONLY CLASS MONDAY
CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Hip Distraction
Ankle Mobility
Band Hamstring Floss
Star Pulls
Serratus Activation
Arm,elbow,wrist rotations
3 rounds
10 sec reverse grip bar hang
10 glute bridge
5 knees to elbows
5 burpees
Weightlifting
Back Squat (3 sets 4 reps)
Metcon (2 Rounds for reps)
2 rounds
1 min AMRAP
50% 1RM back squat
Rest 1:00m
tempo 10X0
perform reps as quickly as possible while maintaining form.
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
5 pull ups
10 push ups
15 AKB Swings 53/35 rx+70/53
20 ab mat situps
