CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll glutes and back
Hamstring Floss on rig
Hip Distraction
3 min AB easy spin 40-50 rpm
3 rounds
5 hollow rocks
10 bird dogs
10 scorpions
Weightlifting
Deadlift (10m EMOM 5 reps )
clean grip, speedy tng reps, moderate weight, around 65-70% top deadlift
Conditioning
Metcon (Time)
4 rounds
200m Run
8 Shoulder to Overhead
