CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Banded Hamstring Leg Lock lockouts
20 backburns
30 scorpions
20 deadbugs
20 birddogs
3 rounds
10 single leg glute bridge per leg
1:00m elbow plank (or attempts)
10 alternating t-pushups
Weightlifting
Deadlift (spend 15 minutes finding 5 rep max deadlift)
Conditioning
Metcon (Time)
3 min AMRAP
Pull Ups Rx or Chest to Bar Rx+
then right in to-
3 Rounds
50 DU
30 Wall Balls
record pull up reps in comments, score overall total time
18 minute time cap
