CrossFit Millard – CrossFit
Weightlifting
Warm-up
Warm-up (No Measure)
250m Row
5 stomach vacuums
Slow and Controlled
10 Clam Shells
10 Dead Bugs
10 Bird Dogs
5 each Single Leg Glue Bridge
Push Jerk (5×2)
5 sets of 2 reps
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
3 Push Jerks
6 bar over burpees
9 DU or 30 Singles
Rx 95/75
