CrossFit Millard – CrossFit
Warm-up (No Measure)
2 rounds
A-Run
Backpedal
10 air squats
10 alt lunges
25′ lateral foot chop
10 scorpions
10 supine hip thrusts
Mobility
Warm-up (No Measure)
Twisted Cross both sides
x2
Banded shoulder mobility
Gymnastics
HSPU (AMRAP)
10 minutes practice
score reps
Weightlifting
More dumbbells (No Measure)
3 rounds for quality
10 db thrusters
10 db deadlift
10 db step ups 20″ box
may increase dumbbell weight each round as desired
Conditioning
Metcon (Calories)
3 rounds
for max total calories
:15 second ALL OUT
Assault Bike
Rest/Walk 2:00 between efforts
