12072017 CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Circles-elbow, wrist, arm

Line Warmup

Strength

Arm Blaster (No Measure)

4 rounds amrap each

RAN between

DB Reverse wrist curls

DB Zottmann Curls

100′ Gun Walk

Conditioning

Metcon (Time)

21-15-9

Wall Balls

Burpees

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