CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Topic of discussion, How no Husker team will ever be as good as 94-95
20 torso rotations
10 hip circles r/l
Shoulder circles 10
Elbow / wrist circ 10
10 leg swings
Warm Up
200 single unders
20 air squats
5 hs hold up to 10 sec or 5 inch worm
Strength Superset
A1: Powell Raise (4 sets amrap)
Incline bench
Rest 1:00
A2: Bicep Curls (4 sets Amrap -1)
Zottman Curls
31X1
Rest 1:00m
Skill & Technique
B: Box Jumps (30/30 Amrap 4 minutes)
Conditioning
C: Metcon (Time)
800m Row
800m Run
4 rounds
20m cap
