CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Discuss why CrossFit is awesome
Couch stretch
Banded Hip mobility
5 slow air squats
10 fast air squats
Warmup
20 burpees
20 straight leg situps
20 hip kips
Weightlifting
Back Squat (4-4-4-4)
Gymnastics
Metcon (AMRAP – Reps)
EMOM 8 MIN
Rx
Odd- 3-5 Pull Ups
Even- 20 double unders
Rx+
3-5 Chest to Bar
40 Double Unders
Accessory Work
Metcon (No Measure)
Tabata 1-2 rounds time dependent
Tabata 1
Every round alternate
Side Plank Right 20s
Side Plank Left 20s
Tabata 2
Ab Mat Situps
Elbow Plank
