CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
250m Row or .5 mile bike
10 slow air squats
20 alt walking lunges
5 push ups
50′ bear crawl
Gymnastics
Pull-ups (10 minutes)
Setup pull up station if assistance is needed for Cindy
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
scaling options:
pullups: banded pullups, or off kids pull up bar
pushups: knee pushups
squats:
med ball squats, box squats, bench squats
