CrossFit Millard – CrossFit
Warm-up (No Measure)
30 air squats
30 total walking lunges
30 push ups
30 abmat situps
10 per side Dead Bugs
10 per side Bird Dogs
Bench Reverse Hyper 10 reps
Weightlifting
CGBP Close Grip Bench Press (5×5)
15 minutes
record top weight of the day for 5 reps
WOD
Metcon (No Measure)
Man the Battle Stations!
15 min 1 min per station
1: Slam Balls
2. American Kettle bell Swings
3. Med Ball Cleans
4. Row
5. DB Push Press
constant work, rest as needed but try to stay moving at a sustainable pace
Cool Down
Warm-up (No Measure)
Couch Stretch 30 sec/side
Dragon Stretch 30 sec/side
