12062017 CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Shoulder Mobility

Warm up

500m Row

3 rounds

10 pike push ups

10 dumbbell push press

15 air squats

Weightlifting

Push Press (4-4-4-4-4)

WOD

Metcon (Time)

3 rounds for time of:

100-ft. walking lunge bodyweight

50 air squats

50 Russian KB Swings 35/26

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