Opening Thursday!

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

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