CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Lacrosse Ball low back and glutes
400m Row
then
20 scorpions
20 glute bridge
3 sets four way lunge matrix
20 torso rotations
10 standing leaning hip touch
Weightlifting
Deadlift (EMOM 10, 1-3 heavy reps 40X1 tempo)
Lighter weight? AMRAP for 30 seconds
First 3-4 rounds are for warmup at light to moderate weight, focusing on tempo
Weightlifting
Metcon (Time)
3 rounds
15-10-5
American Kb Swings
Calorie Row
3:00m Rest
