CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Quads, Glutes, Hamstrings
Glute Activation
1:00m Bent hang with flat back
10 side plank clam shells
10 Donkey Kicks per leg
10 Hip Thrust with plate
Warmup
400m Row
10 muscle up transitions on low rings
Weightlifting
Back Squat (5 sets 4 reps)
Metcon
Metcon (Time)
4 rounds
10 pull ups
20 double unders
20 Wall Balls
rest 1:00m
