CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Warmup
Foam Roll legs and shoulders
Lacrosse Ball Low Back and Glutes
Lat stretch
Banded Single Leg Lunges
200m Row
3 rounds
5 DB Burpees
10 prisoner lunges
10 hammer curls
Weightlifting
Metcon (Weight)
EMOM 12
1 front squat
1 front lunge each leg R/L
From the floor
Conditioning
Metcon (AMRAP – Reps)
death by burpees
Minute 1 is 1 burpee
Minute 2 is 2 burpee
And so on until you cannot complete all burpees within the minute
20 round cap
