CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Dodgeball 15 minutes
When you get out, to get back in do these exercises.
1. 10 Air Squats
2. 10 Lunges in place
3. :15 sec plank hold
4. 10 push ups
excerises performed behind rig by TV’s
Weightlifting Superset
A1: Back Squat (5×4-6)
Tempo: 31X1
Lower for 3 seconds
Hold 1 sec in bottom
explode up
A2: Pendlay Row (5×4-6)
WOD
B: Metcon (Time)
3 Rounds for time
10 Med Ball Step Ups 20″
8 Over Ball Facing Burpees
6 Wall Balls
200m run with Med Ball
Rx 20/14 ball
