CrossFit Millard – CrossFit
Warm-up (No Measure)
Foam Roll
Couch Stretch 2m/side
Figure 4 stretch
https://youtu.be/b825OX2vegM
300m Row
5 burpees
10 air squats
50′ lunges with reach
Weightlifting
Back Squat (5-5-4-4-3-3)
Conditioning
Metcon (AMRAP – Reps)
For Reps completed in 15 minutes
10 calorie Row
10 burpees
15 cal Row
15 burpees
20 cal Row
20 burpees
25 cal Row
25 burpees
30 cal Row
30 burpees
35 cal Row
35 burpees
and so on…
