CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll low back and glutes
wrist stretch
Banded Hip Opening
15 banded good morning
Warmup
50 jumping jacks
25 air squats
25 push ups
25 situps
Barbell movement specific warm up
Weightlifting
Metcon (Weight)
Every 2:00m for 5 rounds
For Load
1 deadlift
1 hang power clean
1 front squat
1 jerk
WOD
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
20m time cap
Hspu scale is burpees
