Saturday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll shoulders

Shoulder Mobility

10 snow angels

10 S waves

10 halos

Warm up

400m Row

2 rounds

10 chainsaw rows

10 bicep hammer curls

10 db overhead press

Weightlifting

Push Press (5 sets 3 reps)

from the rack

Conditioning

Metcon (Time)

Accumulate 6:00 minutes

Hanging from a pull up bar

At every drop perform:

5 push ups

10 air squats

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